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Southern Oven-fried Chicken With Red Rice

60 Minutes
479 Calories
17 Ingredients
4 Servings



  1. Preheat oven to 400°F.
  2. In a large saucepan, add broth, water, onion, bell pepper, tomato sauce, and uncooked rice. Bring to a boil over high heat,. Cover. Reduce heat to simmer and cook 45 to 50 minutes.
  3. In a medium-size bowl, combine the onion powder, paprika, pepper, parsley, garlic powder, oregano, thyme, salt, and flour.
  4. 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.
  5. Bake 45 minutes or until cooked through and golden brown. Serve chicken breasts with red rice.
  6. Makes 4 servings.


  • Calories 479
  • Sodium 393mg
  • Fat 4g
  • Protein 37g
  • Carbs 71g
  • Fiber 4g
Nutrition Facts*
Serving Size 1/4 Recipe Servings Per Recipe 4
Amount Per Serving
Calories 479
% Daily Value
Total Fat 4g 6%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 68mg 23%
Sodium 393mg 16%
Total Carbohydrate 71g 24%
Dietary Fiber 4g 16%
Total Sugars 8g
Protein 37g
Calcium 59mg 6
*Nutrition values are estimates. Actual nutrition values may vary depending on specific types and amounts of ingredients used.

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