How can you go wrong with chicken and rice? This is a fresh, health-friendly one-pot meal with minimal effort. This is a great meal to make on nights when you don't have time to run to the grocery store because the ingredients are staples that you most likely have in your freezer and pantry all of the time. This meal is so fool proof that I'm telling my older brother Michael who isn't really much of a cook that he can easily make this one. Practically everyone has a few frozen chicken breasts and a bag of peas in their freezer. Likewise, who doesn't have rice, chicken broth, and an onion in their pantry? To save this recipe in your collection,
Baked Chicken & Rice with Peas
From The Working Cook: Fast and Fresh Meals for Busy People by Tara Duggan
1 1/2 pounds skinless boneless chicken legs, fat removed, cut into 2- to 3-inch chunks
Salt and freshly ground pepper to taste + 1/2 teaspoon kosher salt
1 tablespoon olive oil
1 cup diced onion
1 cup long-grain rice, such as basmati or jasmine
12/3 cups low-sodium chicken broth
3/4 cup frozen peas
Fresh lemon juice to taste
- Preheat the oven to 400°.
- Season the chicken pieces well with salt and pepper to taste. Heat the olive oil in a 10- to 12-inch saute pan. (It's important to use a saute pan with a tight-fitting lid. If you don't have one, transfer the contents of the pan into a greased casserole with a lid immediately after bringing the broth to a boil.)
- When it's very hot, add the chicken and brown for 2 minutes, then turn and brown another 2 minutes. Remove from the pan with a slotted spoon and set aside.
- Add the onion to the pan and brown for a minute or two. Stir in the rice until the grains are evenly coated. Add the broth and 1/2 teaspoon salt and bring to a boil, scraping the bottom of the pan to deglaze. When the broth is at a rolling boil, add the chicken evenly over the top, cover and put into the oven.
- Bake until the rice is cooked through, 18-20 minutes.
- Remove from the oven and let rest, covered, for 5 minutes.
- Meanwhile, about 5 minutes before the rice is done, cook the peas according to package directions.
- Scatter the peas over the rice and squeeze with lots of fresh lemon juice. Serve immediately.
Per serving: 470 calories, 41 g protein, 49 g carbohydrate, 11 g fat (2 g saturated), 141 mg cholesterol, 475 mg sodium, 3 g fiber.