Baked Chicken and Rice with Autumn Vegetables

Name: Baked Chicken and Rice with Autumn Vegetables
Prep time: 20 min
Total time: 50 min
Yield: 5
Ingredients: 1 pkg (about 6 ounces/170 g) chicken-flavoured rice mix (reduced salt if available) or 1 pkg chicken-flavoured rice and vermicelli mix; 2 cups (500 mL) 1-inch/2.5 cm pieces butternut squash; 1 medium zucchini, cut lengthwise in half, then crosswise into 3/4-inch/2 cm slices; 1 medium red bell pepper, cut into 1-inch/2.5 cm pieces (1 cup/250 mL); 4 boneless, skinless chicken breast halves (about 1 1/4 lb/625 g); 2 cups (500 mL) water; 1/2 cup (125 mL) fat-free garlic-and-herb spreadable cheese

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Prep 20 min
Total 50 min
Servings 5

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This chicken and rice with vegetables gives you lots of vitamin A and vitamin C. The secret ingredients? Butternut squash and red bell peppers!

Dec 1, 2012

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Ingredients

1 pkg (about 6 ounces/170 g) chicken-flavoured rice mix (reduced salt if available) or 1 pkg chicken-flavoured rice and vermicelli mix
2 cups (500 mL) 1-inch/2.5 cm pieces butternut squash
1 medium zucchini, cut lengthwise in half, then crosswise into 3/4-inch/2 cm slices
1 medium red bell pepper, cut into 1-inch/2.5 cm pieces (1 cup/250 mL)
4 boneless, skinless chicken breast halves (about 1 1/4 lb/625 g)
2 cups (500 mL) water
1/2 cup (125 mL) fat-free garlic-and-herb spreadable cheese

Steps

1

Heat oven to 425ºF. Mix rice, contents of seasoning packet, squash, zucchini and bell pepper in ungreased rectangular pan, 13x 9x 2 inches.
2

Spray 10-inch skillet with cooking spray; heat over medium-high heat. Cook chicken in skillet about 5 minutes, turning once, until brown. Remove chicken from skillet.
3

Add water to skillet; heat to boiling. Pour boiling water over rice mixture; stir to mix. Stir in cheese. Place chicken on rice mixture.
4

Cover and bake about 30 minutes or until liquid is absorbed and juice of chicken is no longer pink when centres of thickest pieces are cut.

Nutrition Information

370 Calories, 8g Total Fat, 33g Protein, 40g Total Carbs, 5g Sugars

Nutrition Facts

Serving Size: 5 Servings

Calories: 370

Total Fat: 8g

Saturated Fat: 3 1/2g

Trans Fat: 0g

Cholesterol: 85mg

Sodium: 580mg

Total Carbs: 40g

Dietary Fiber: 3g

Sugars: 5g

Protein: 33g

% Daily Value*:

Exchanges:

*Percent Daily Values are based on a 2,000 calorie diet.