Chicken & Rice - bland

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 397.6
  • Total Fat: 29.0 g
  • Cholesterol: 45.0 mg
  • Sodium: 194.4 mg
  • Total Carbs: 12.5 g
  • Dietary Fiber: 1.5 g
  • Protein: 23.7 g

View full nutritional breakdown of Chicken & Rice - bland calories by ingredient
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I threw this together for my husband who had an upset tummy - we didn't much like it but it's edible. I threw this together for my husband who had an upset tummy - we didn't much like it but it's edible.
Number of Servings: 4


    1 lb chicken tenderloins (99% fat free)
    1 cup Brown Rice (Uncle Ben's Natural, dry measure)
    2.5 cups of water
    .5 cup EEOV (Ommagio brand from Sam's)
    3 tsp Garlic Powder
    3 tsp Minced Onion (dried)
    3 tsp basil
    1 tsp oregano
    1 tsp cumin


1. Marinate Chicken:
Mix seasonings, EEOV, and 1/2 c water in a sealable gallon-sized plastic storage bag.
Add Chicken Tenderloins (better if they're defrosted, but I allowed them to defrost while marinating)
3. Preheat oven to 425 degrees
2. Put rice into casserole dish ( I used oval, 2", 7" x 10") and add 2 c water.
3. Pour marinade and chicken into dish on top of rice.
4. Cover dish & cook for 20 minutes
5. Remove cover & cook for 10 minutes

I'd love suggestions on making this more flavorful without making it too spicy. We love spicy foods but my husband just got diagnosed with acid reflux & we need to avoid making it worse.

Number of Servings: 4

Recipe submitted by SparkPeople user KECORBETTOTTO.

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  • Sorry about that. On the previous comment I meant to say "if you added chicken broth or cream of soup to the rice if that would make it tastier." You two take care! :) - 2/24/11

    Reply from KECORBETTOTTO (2/28/11)
    Thank you that's a great idea! I also have learned that I forgot the vinegar that would have made the marinade work - ooops!

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