Low-Fat Brown Rice Chicken Bake
A healthy, savory baked dish combining brown rice, chicken, green peas, and almonds, perfect for quick weeknight dinners or meal prep with a mild, nutty flavor.
Ingredients
Instructions
- Combine rice, peas, chicken, mayonnaise, almonds, soy sauce, ground pepper, and garlic powder in a large bowl.
- Transfer the mixture to a 3-quart baking dish coated with nonstick cooking spray.
- Cover the dish and bake at 350°F for 15 to 20 minutes.
Tips & Substitutions
For a creamier texture, consider adding a splash of chicken broth to the mixture before baking. You can substitute the low-fat mayonnaise with Greek yogurt for a tangy flavor and additional protein. If you want to boost the nutrition, add some chopped bell peppers or spinach. This dish can also be made with leftover turkey, making it a versatile option for post-holiday meals.
Serving Suggestions
This Low-Fat Brown Rice Chicken Bake is hearty enough to stand alone, but it pairs beautifully with a crisp green salad or steamed vegetables for a complete meal. Serve it alongside Jean Pierce's Cranberry Salad for a refreshing contrast, or enjoy it with a side of roasted sweet potatoes for a comforting touch.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, place the dish in the oven at 350°F for about 15 minutes until heated through, or microwave individual portions for quick servings. Adding a splash of water or broth before reheating can help prevent the rice from drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Brown Rice Chicken Bake contains roughly 1052 calories, with 12g protein, 46g carbohydrates, and 98g fat. It is an excellent source of iron (55% of the Daily Value), dietary fiber (50% of the Daily Value), and calcium (30% of the Daily Value), and a good source of vitamin A and vitamin C. Note that it is relatively high in sodium, at 1419mg per serving (62% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use uncooked rice instead of cooked brown rice?
No, using uncooked rice will not yield the same results. The recipe requires cooked brown rice to ensure the dish is tender and fully cooked within the baking time. If you want to incorporate uncooked rice, consider adjusting the liquid and cooking time significantly.
Can I make this dish vegetarian?
Absolutely! To make a vegetarian version, simply replace the chicken with chickpeas or a mix of your favorite vegetables. You can also use vegan mayonnaise to keep it dairy-free. This way, you can enjoy a delicious and satisfying dish while exploring vegan recipes.
How can I make this dish spicier?
To give your Low-Fat Brown Rice Chicken Bake a kick, consider adding red pepper flakes, diced jalapeños, or a dash of hot sauce to the mixture. You can also serve it with a spicy dipping sauce on the side for an extra layer of flavor.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).