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Southern Oven-Fried Chicken With Red Rice

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Southern Oven-Fried Chicken With Red Rice Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
479
Calories from Fat
36
% Daily Value
Total Fat
4g
6%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
68mg
23%
Sodium
393mg
16%
Total Carbohydrates
71g
24%
Dietary Fiber
4g
16%
Sugars
8g
Protein
37g
Calcium
59mg
6%

Number of servings: 4

Calories per serving: 479

Preparation time: 20 min

Total time: 60 min

Ingredients

1 cup reduced-sodium chicken broth

1 14 cups water

1 cup chopped onion,

1 cup chopped green bell pepper

1 (8-oz) can tomato sauce, no salt added

1 14 cups uncooked brown rice

1 tsp onion powder

12 tsp paprika

14 tsp pepper

1 tsp parsley

1 tsp garlic powder

12 tsp oregano

1 tsp thyme

14 tsp salt

23 cup flour

34 cup nonfat or 1% milk

1 lb (four 4-oz) chicken breasts, boneless, skinless

Nonstick cooking spray

Directions

Preheat oven to 400°F.

1. In a large saucepan, over medium-high heat, add broth, water, onion, bell pepper, tomato sauce, and uncooked rice. Bring to a boil. Cover. Reduce heat to simmer and cook for 45 to 50 minutes.

2. In a medium-size bowl, combine the onion powder, paprika, pepper, parsley, garlic powder, oregano, thyme, salt, and flour.

3. Pour the milk in a small shallow bowl. Dip the chicken breasts in the milk and dredge them in the flour mixture, coating all sides. Spray a baking dish with nonstick cooking spray. Place the chicken breasts in the dish. Spray the top of each chicken breast with nonstick cooking spray.

4. Bake 45 minutes or until cooked through and golden brown. Serve chicken breasts with red rice.

Makes 4 servings.

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