Magra's Chicken and Rice

By mrsjorn

serving is 3oz chicken plus about 3/4 cup rice

Basic Nutritional Values
calories, 295, total fat 6gm, cholesterol 70mg, sodium 270mg, total carb 32gm, fiber 1gm, sugar 2gm, protein 26gm

Ingredients

• 1-2 tsp olive oil
• 2-3 medium carrots, chopped
• 1 medium onion, chopped
• 1 rib celery, chopped
• 2 cloves garlic, chopped
• 1/4 tsp crumbled dried rosemary
• 1 1/2 cups uncooked long grain rice
• 3 cups lower sodium fat tree chicken broth
• 1 lb boneless skinless chicken thighs
• 1 lb boneless skinless chicken breasts

Preparation

Step 1

1. Saute carrots, onion, and celery in olive oil in skillet until softened and lightly browned
2. Add garlic and saute 1 minute. Do not brown garlic
3. Add rosemary and mix well with vegetables
4. Add uncooked rice to pan with vegetables and stir well to coat rice and evenly mix it with the vegetables.
5. Pour mixture into large well greased roaster
6. Pour chicken broth over rice until it just covers rice.
7. Add chicken pieces on top of rice, pushing down into rice-vegetable mix.
8. Cover. Bake at 350 for approximately 40-60 minutes, or until rice and chicken are nearly cooked but not dry
9. Remove cover and bake a few more minutes, or until chicken browns slightly