February is Heart Health Month, and there’s no better time to share a meal that’s nourishing, comforting, and made with love.
This baked chicken and rice casserole is a one-dish meal that’s easy to prepare, easy to share, and filled with ingredients that help support a healthy heart.
With lean protein, whole grains, and vegetables, this recipe is hearty without being heavy. It’s perfect for cold winter evenings, busy schedules, and leftovers that taste just as good the next day.
Ingredients: (For 6 adult-sized servings)
- 1 tbs oil
- 1 pound boneless, skinless chicken (breast or thighs), cut into bite-sized pieces
(You can also use leftover cooked chicken or canned chicken.)
- 1 medium onion, chopped
- 2 cloves garlic, minced
(Garlic powder works if fresh isn’t available.)
- 1 cup uncooked brown rice
(White rice works too, but brown rice adds extra fiber.)
- 2 1/2 cups low-sodium chicken broth or water
- 1–2 cups vegetables
(Frozen mixed vegetables, broccoli, carrots, or peas all work well.)
- 1 tsp Italian seasoning or dried herbs
- 1/2 tsp black pepper
- 1/2 tsp salt
(Use less if your broth is salty.)
- Optional additions:
A splash of lemon juice
A sprinkle of shredded cheese on top
Beans for extra fiber and protein
Directions:
- Preheat your oven to 375 degrees. Lightly oil or spray a baking dish.
- Heat the oil in a skillet over medium heat. Add the chicken and cook for 4–5 minutes until lightly browned. It does not need to be fully cooked. Remove from heat.
- In a large bowl, combine the rice, chopped onion, garlic, vegetables, seasoning, salt, and pepper. Stir well.
- Spread the rice and vegetable mixture evenly in the baking dish. Top with the partially cooked chicken.
- Pour the broth or water evenly over everything. Gently press the ingredients down so the rice is mostly covered by liquid.
- Cover the dish tightly with foil and bake for 40 minutes.
- Remove the foil and bake for another 10–15 minutes, until the rice is tender and the chicken is fully cooked.
- Let the casserole rest for 5 minutes before serving. Add a splash of lemon juice or a small sprinkle of cheese if you like.
Serve warm and share with family, friends, or neighbors. This casserole is easy to portion, easy to reheat, and made to bring people together. What could be better for heart month?
Enjoy!
Visit our website blog Food for Thought for more ideas! Search: Healthy Eating, Monthly Recipe
