Lemon Chicken and Rice Casserole
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 289.6
- Total Fat: 4.9 g
- Cholesterol: 66.0 mg
- Sodium: 97.2 mg
- Total Carbs: 30.6 g
- Dietary Fiber: 3.7 g
- Protein: 30.7 g
IntroductionLight on fat with plenty of fresh lemon, this one-dish meal requires only just 10 minutes of hands-on prep time. Light on fat with plenty of fresh lemon, this one-dish meal requires only just 10 minutes of hands-on prep time.
16 ounces boneless, skinless chicken breasts, cut into 4 (4-ounce) portions
2 teaspoons olive oil
4 leeks, white and pale green part only, sliced into thin half moons (about 1 1/2 cups)
3 cloves garlic, sliced
1 lemon, zested and juiced
1 teaspoon dried dill
1 cup brown rice
2 cups boiling water
2 cups broccoli, chopped
1 tablespoon chopped chives
If you crave cheese to go with this dish, add 1/2 ounce soft goat cheese or 1 tablespoon shredded Parmesan to each portion just before serving.
Why slice the garlic instead of chopping it? Slicing mellows the flavor, and in this dish, you want the lemon and leek to be the stars.
Coat a large oven-safe skillet with cooking spray, then place over medium heat. Add the chicken and cook for four minutes per side.
Set the chicken aside, then add the oil to to the skillet.
Add the leeks and garlic to the warm skillet and cook for two minutes, stirring occasionally.
Squeeze half of the lemon over the vegetables, stirring to scrape up any brown bits on the bottom. Add the dill and brown rice and cook for two minutes, stirring often.
Pour in the boiling water, stir to combine, and cook until it reaches a boil again.
Place the chicken breasts on top, then squeeze on the remaining lemon juice. Place both (juiced) halves of the lemon in the dish.
Cover and bake for 40 minutes, then add the broccoli to the dish and bake another five minutes. The dish is ready when the rice is fully cooked and the chicken reaches an internal temperature of 165 degrees.
Remove from the oven, discard the lemon halves, and sprinkle the dish with the lemon zest and chives. Serve immediately.
Serving Size: Makes 4 servings: 4 ounces chicken breast, 1/2 cup prepared rice, and 1/2 cup broccoli
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