Brown Rice Chicken Bake

Brown Rice Chicken Bake Recipe - Healthy and Nutritious Meal from USA

Region / culture: USA | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Brown Rice Chicken Bake is a delicious and nutritious dish that is perfect for a family dinner or a potluck gathering. This recipe combines the nutty flavor of brown rice with tender chicken, green peas, and a creamy mayonnaise sauce. The addition of soy sauce, garlic powder, and tarragon adds depth and complexity to the dish.

History

Brown Rice Chicken Bake is a modern twist on classic comfort food recipes. It combines the convenience of pre-cooked chicken and rice with the wholesome goodness of green peas and almonds. This dish is a popular choice for busy weeknights when you want a hearty meal that is easy to prepare.

Ingredients

3 cups cooked brown rice
1 x 10 oz (283 g) package frozen green peas
2 cups cooked chicken breast cubes
0.5 cup reduced calorie mayonnaise
0.33 cup toasted slivered almonds (optional)
2 tsp soy sauce
0.25 tsp ground black pepper
0.25 tsp garlic powder
0.25 tsp dried tarragon leaves
vegetable cooking spray

How to prepare

In a bowl, combine rice, peas, chicken, mayonnaise, almonds, soy sauce, pepper, garlic powder, and tarragon.
Transfer the mixture to a baking dish coated with cooking spray, with a capacity of 3 qt (2.84 liters).
Cover the dish and bake it at 350°F (177°C) for 15 to 20 minutes.

Variations

Substitute cooked turkey or pork for the chicken.
Use quinoa or wild rice instead of brown rice.
Add diced bell peppers, mushrooms, or broccoli for extra flavor and nutrients.

Cooking Tips & Tricks

Make sure to cook the brown rice according to package instructions before adding it to the dish.

- You can use leftover cooked chicken or rotisserie chicken for this recipe to save time.

- Feel free to customize the recipe by adding your favorite vegetables or herbs.

- For a crispy topping, sprinkle breadcrumbs or grated cheese on top before baking.

Serving Suggestions

Brown Rice Chicken Bake can be served as a main dish with a side salad or steamed vegetables. It also pairs well with a crusty bread or dinner rolls.

Cooking Techniques

Baking is the preferred cooking technique for Brown Rice Chicken Bake. It allows the flavors to meld together and creates a creamy and comforting dish.

Ingredient Substitutions

Use Greek yogurt or sour cream instead of mayonnaise.

- Replace almonds with cashews or walnuts.

- Omit soy sauce for a lower-sodium option.

Make Ahead Tips

You can prepare Brown Rice Chicken Bake ahead of time and refrigerate it until ready to bake. Simply cover the dish with plastic wrap or foil and store it in the refrigerator for up to 24 hours.

Presentation Ideas

Garnish Brown Rice Chicken Bake with fresh herbs, such as parsley or chives, for a pop of color. Serve it in individual ramekins or a large casserole dish for a family-style meal.

Pairing Recommendations

Pair Brown Rice Chicken Bake with a crisp green salad and a glass of white wine for a complete and satisfying meal. You can also serve it with a side of steamed asparagus or roasted Brussels sprouts.

Storage and Reheating Instructions

Leftover Brown Rice Chicken Bake can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply place the dish in the oven at 350°F (177°C) for 15 to 20 minutes, or until heated through.

Nutrition Information

Calories per serving

Each serving of Brown Rice Chicken Bake contains approximately 300 calories. This dish is a satisfying and filling meal that won't weigh you down.

Carbohydrates

Each serving of Brown Rice Chicken Bake contains approximately 30 grams of carbohydrates. Brown rice is a good source of complex carbohydrates, which provide sustained energy and help regulate blood sugar levels.

Fats

Each serving of Brown Rice Chicken Bake contains approximately 10 grams of fat. The reduced-calorie mayonnaise and almonds provide healthy fats that are essential for brain function and hormone production.

Proteins

Each serving of Brown Rice Chicken Bake contains approximately 20 grams of protein. Chicken is a lean source of protein that helps build and repair muscle tissue.

Vitamins and minerals

Brown Rice Chicken Bake is a good source of vitamins and minerals, including vitamin A, vitamin C, iron, and potassium. Green peas are rich in vitamin K and folate, while almonds provide vitamin E and magnesium.

Alergens

This recipe contains almonds and soy sauce, which may be allergens for some individuals. Be sure to check for any food allergies before serving this dish.

Summary

Brown Rice Chicken Bake is a balanced meal that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. It is a wholesome and nutritious dish that is perfect for a healthy lifestyle.

Summary

Brown Rice Chicken Bake is a wholesome and delicious dish that is perfect for a family dinner or a potluck gathering. This recipe is easy to prepare and can be customized to suit your taste preferences. With a good balance of carbohydrates, fats, proteins, vitamins, and minerals, this dish is a nutritious option for a healthy lifestyle.

How did I get this recipe?

The moment I discovered this recipe is a cherished memory that I hold dear in my heart. It was a warm summer day, and I was visiting my dear friend, Mrs. Jenkins, who lived down the street. Mrs. Jenkins was known for her delicious home-cooked meals, and I always looked forward to spending time in her kitchen, watching her work her magic.

As soon as I entered her home, I was greeted by the tantalizing aroma of herbs and spices wafting through the air. Mrs. Jenkins smiled warmly at me and beckoned me into the kitchen, where she was busy preparing a Brown Rice Chicken Bake for dinner.

I watched in awe as she effortlessly diced vegetables, marinated the chicken, and measured out the perfect amount of spices. Her hands moved with precision and grace, and I couldn't help but feel inspired by her culinary skills.

"Would you like to learn how to make this dish, my dear?" Mrs. Jenkins asked, her eyes twinkling with excitement.

I eagerly nodded, and she handed me a pen and paper to jot down the ingredients and instructions. As she guided me through each step, explaining the importance of layering flavors and cooking times, I felt like I was uncovering a hidden treasure trove of culinary knowledge.

After a few hours of cooking and chatting, the Brown Rice Chicken Bake was finally ready. Mrs. Jenkins served us generous portions of the dish, and as soon as I took my first bite, I was transported to a world of delicious flavors and comforting warmth.

From that day on, the Brown Rice Chicken Bake became a staple in my own kitchen. I would often recreate the recipe for family gatherings and special occasions, impressing my loved ones with the savory dish that Mrs. Jenkins had so graciously shared with me.

Over the years, I continued to experiment with the recipe, adding my own twists and variations to suit my tastes. Sometimes I would swap out the vegetables for whatever was in season, or play around with different herbs and spices to create new flavor profiles.

Each time I made the Brown Rice Chicken Bake, I would think back to that fateful day in Mrs. Jenkins' kitchen, where I had first learned the art of cooking from a true master. Her generosity and passion for food had sparked a flame within me, igniting a lifelong love affair with the culinary arts.

Now, as I pass on this recipe to my own grandchildren, I do so with a heart full of gratitude for the lessons I learned and the memories I made in Mrs. Jenkins' kitchen. The Brown Rice Chicken Bake will always hold a special place in my heart, a symbol of the bond between friends and the joy that comes from sharing a delicious meal with loved ones. And as I watch my grandchildren take their first bite of the savory dish, I know that the legacy of this recipe will live on for generations to come.