Sunday, February 13, 2011

Baked Chicken and Rice with Autumn Veggies

This was a recipe I took form one of my husbands diabetic cookbooks. I love chicken and rice and thought I would give this version a try for something a little different. It is a great way to get a well rounded meal in one baking dish.
  • 1 package 6oz reduced sodium chicken flavored rice
  • 2 small or 1 large zucchini, cut lengthwise into half, then crosswise into 3/4-inch slices
  • 1 large red bell pepper cut into 1-inch pieces.
  • 2 cups 1-inch pieces butternut squash
  • 2 cups water
  • 1 1/2lbs uncooked chicken breast 
  • 1/2 cup garlic and herbs spreadable cheese

  1. Heat oven to 425 degrees. Mix rice, contents of seasoning packet, squash, zucchini and bell pepper in ungreased rectangular pan, 13x9x2 inches.
  2. Spray 10-inch skillet with cooking spray; heat over medium-high heat. Cook Chicken in skillet for 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 centers of thickest pieces are cut.
Note:   The grocery store was out of red bell pepper and butternut squash, so I substituted for an orange bell pepper and acorn squash. Could also try potatoes, broccoli, and carrots to give it a different taste.

Nutritional Information: 6 Weight Watcher Points+
1 serving:
240 Cals, 22 fiber, 7g Fat, 27g Protein, 19 Carbs.

From Betty C rocker's Diabetes Cookbook, 2003

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