Low-Fat Chicken And Rice
A light and flavorful chicken and rice dish featuring tender skinned chicken seasoned with garlic salt and paprika, baked atop seasoned rice infused with chicken bouillon. Perfect for a healthy, satisfying meal that suits busy weeknights or those seeking a low-fat option.
Ingredients
Instructions
- Season chicken pieces with garlic salt and paprika and broil until cooked through.
- Stir 1/2 packet of chicken bouillon into cooked rice and place in a casserole dish.
- Place the broiled chicken on top of the rice.
- Pour the remaining bouillon over the chicken and rice.
- Bake in a 325°F oven for 30 minutes.
Tips & Substitutions
For a lower sodium option, consider using homemade chicken broth instead of bouillon. You can also substitute quinoa for rice to increase protein content. If you want more flavor, add chopped onions or bell peppers to the rice before baking. For a spicier kick, mix in some cayenne pepper or serve with a hot sauce on the side.
Serving Suggestions
Serve this dish with a side of steamed vegetables or a fresh salad to balance the meal. It pairs beautifully with Lemony Chicken Nuggets for a delightful family dinner. You can also sprinkle fresh herbs like parsley or cilantro on top for added freshness and color.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken and rice in a microwave-safe dish, cover with a damp paper towel, and heat in 1-minute intervals until warmed through. You can also reheat in a covered skillet over medium heat, adding a splash of water to keep it moist.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Chicken And Rice contains roughly 120 calories, with 8g protein, 19g carbohydrates, and 5g fat. It is an excellent source of vitamin A (82% of the Daily Value), dietary fiber (38% of the Daily Value), and iron (36% of the Daily Value), and a good source of protein and potassium. Note that it is relatively high in sodium, at 1272mg per serving (55% 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 brown rice instead of white rice?
Yes, you can use brown rice, but keep in mind that it will require a longer cooking time. Make sure to adjust the liquid and cooking duration accordingly to ensure the rice is fully cooked and fluffy.
What can I do if I don't have chicken bouillon?
If you don't have chicken bouillon, you can substitute with an equivalent amount of low-sodium chicken broth or stock. Alternatively, you can use vegetable broth for a different flavor profile that still complements the chicken well.
Can I make this dish ahead of time?
Yes, you can prepare the chicken and rice mixture ahead of time. Assemble the dish, cover it tightly, and store it in the refrigerator for up to 24 hours. When ready to bake, simply add a few extra minutes to the cooking time if baking straight from the fridge.
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).