Microwave Italian Chicken And Rice
A quick and flavorful microwave dish featuring tender chicken, vibrant vegetables, and aromatic herbs, perfect for busy weeknights or a light, satisfying meal.
Ingredients
- 6 oz. chicken breast, boneless and bite-sized
- 1 medium yellow summer squash or zucchini, sliced 1/4 inch thick ⓘ
- 1 small red sweet pepper, sliced into rings ⓘ
- 3 Tbsp. low-calorie Italian salad dressing ⓘ
- 3/4 cup instant rice ⓘ
- 2/3 cup water ⓘ
- 1 tsp. chicken bouillon granules ⓘ
- 1 Tbsp. fresh oregano or basil (or 1/2 tsp. dried) ⓘ
Instructions
- In a large dish, combine chicken, squash, red pepper, and salad dressing.
- Let it sit for 20 minutes to 4 hours.
- Transfer the mixture to a colander.
- In the dish, combine rice, water, herbs, and bouillon.
- Place the colander with the chicken mixture into the dish.
- Cover and microwave on 100% power (High) for 7 to 8 minutes or until chicken and rice are tender, stirring once.
- Let stand for 2 minutes.
Tips & Substitutions
For added flavor, marinate the chicken for a longer period, up to 4 hours, to absorb the dressing. If you don't have instant rice, you can use regular rice by adjusting the water and cooking time accordingly. Fresh herbs like oregano or basil can elevate the dish, but dried versions are a suitable substitute when necessary. Consider adding other vegetables like cherry tomatoes for additional color and nutrients.
Serving Suggestions
Serve this dish with a side salad for a complete meal, or pair it with garlic bread for a comforting touch. A sprinkle of grated Parmesan cheese on top can enhance the Italian flavors. For a heartier option, consider serving alongside Boggs' Italian Chicken or a light pasta dish, allowing for a delightful mix of flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, microwave the chicken and rice mixture in 30-second intervals, stirring in between, until heated through. Adding a splash of water can help retain moisture during reheating, ensuring your dish remains flavorful.
Nutrition & Diet Analysis (per serving)
Each serving of Microwave Italian Chicken And Rice contains roughly 230 calories, with 10g protein, 39g carbohydrates, and 9g fat. It is an excellent source of iron (104% of the Daily Value), dietary fiber (77% of the Daily Value), and calcium (62% of the Daily Value), and a good source of potassium and vitamin C. Note that it is relatively high in sodium, at 700mg per serving (30% 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 frozen chicken for this recipe?
Yes, you can use frozen chicken, but it’s best to thaw it first for even cooking. If you're in a hurry, you can microwave the chicken briefly to defrost it before marinating. Ensure the chicken is fully cooked to an internal temperature of 165°F.
What can I substitute for instant rice?
If you don't have instant rice, you can use regular long-grain rice. Just increase the water to 1 cup and adjust the cooking time according to the package instructions, usually about 15-20 minutes. Add the rice and water at the same time in the dish.
How can I make this dish spicier?
To add some heat, consider incorporating red pepper flakes or a dash of hot sauce into the marinade. You can also include spicy sausage or jalapeños along with the other vegetables for a kick. Adjust the amount to your taste preference.
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).