Cheesy Chicken & Peppers over Brown Rice

Cheesy Chicken & Peppers over Brown Rice
Be the first to
rate this recipe!
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 473.1
  • Total Fat: 20.2 g
  • Cholesterol: 56.2 mg
  • Sodium: 748.0 mg
  • Total Carbs: 46.0 g
  • Dietary Fiber: 4.3 g
  • Protein: 24.3 g

View full nutritional breakdown of Cheesy Chicken & Peppers over Brown Rice calories by ingredient
Submitted by:

Introduction

A delicious and easy dinnertime meal that incorporates many nutritional ingredients to deliver a flavorul punch. Marinated chicken breasts topped with onions, bell peppers, tomatoes, and cheese, then baked to juicy and satisfying perfection. A delicious and easy dinnertime meal that incorporates many nutritional ingredients to deliver a flavorul punch. Marinated chicken breasts topped with onions, bell peppers, tomatoes, and cheese, then baked to juicy and satisfying perfection.
Number of Servings: 4

Ingredients

    - 4 boneless, skinless chicken breasts, rinsed and dried
    - 3 tbsp. extra-virgin olive oil
    - 3/4 tsp. chili powder
    - 1/2 tsp. cumin
    - 1/4 tsp. red cayenne pepper
    - 3/4 tsp. garlic powder
    - 1/2 tsp. seasoned salt
    - 1/2 tsp. black pepper
    - 1 sweet or yellow onion
    - 2 bell peppers (I use red and green)
    - 1 can of diced tomatoes with green chilies
    - 1 to 2 cups of shredded cheese
    - White rice, brown rice, or cooked pasta for serving

Tips

This recipe is from the food blog, If It Bakes You Happy (www.ifitbakesyouhappy.com), of which I am the author. This recipe has been adapted by me and is my own. For lower fat, omit the caramelization process completely and reduce the amount of cheese you top the chicken and peppers with.


Directions

1. Mix all of the marinade ingredients in a small bowl. Arrange chicken in a shallow baking dish, then pour marinade over the chicken. (I always line my baking dish with foil to reduce clean-up time.) Make sure chicken is well-coated by turning the chicken breasts over a few times. Set the chicken aside while you prepare the veggies.
2. Cut up your onions and bell peppers.
-Optional step: Caramelize your onions on the stove top by melting a tablespoon or two of butter or oil in
a medium skillet and then add the onions to the skillet. Add a pinch or two of sugar, to taste, then saute
the onions over medium heat until golden brown.If you wish, you can add in the bell peppers at the very
end of this process just to soften them up a bit. I just have issues with raw onion, and I never feel like it
cooks fully in the oven without a little help on the stove first.
3. Preheat your oven to 400 degrees F. Place the tomatoes (juice included) over the marinated chicken breasts, then top with the onion and pepper mixture, spreading evenly. Place your baking dish in the preheated oven and bake for 25 to 35 minutes until chicken is done. Remove chicken from oven and sprinkle desired amount of cheese on top, then place back in the oven until cheese is melted.
4. Serve over rice or pasta and enjoy!

Serving Size: Makes 4 Servings (1 chicken breast over 1/2 cup brown rice)

Number of Servings: 4

Recipe submitted by SparkPeople user AMBER_H710.

Rate This Recipe