One-Dish Chicken and Rice
Broiled Asparagus
Wine Recommendation
19 Crimes Hard Chardonnay
Ingredients
- 1½ cups long-grain white rice
- 2 (10.5-oz) cans 98% fat-free cream of chicken soup
- 2 cups low-sodium chicken broth
- 1 tsp dried thyme
- 1 (1-oz) envelope French onion soup mix, divided
- 1½ lb boneless, skinless chicken breasts
- 2 Tbsp olive oil
Instructions
- Preheat oven to 350°F. Stir together rice, soup, broth, thyme, and half of soup mix in a lightly greased 13- x 9-inch baking dish.
- Meanwhile, cut chicken in half lengthwise and pound to an even thickness in a zip-top plastic bag using the heel of your hand or a meat mallet; sprinkle with pepper, if desired.
- Cook chicken in hot oil 3 minutes on one side. Nestle chicken, browned side up, in rice mixture. Sprinkle with remaining soup mix. Cover tightly with foil, and bake 1 hour and 15 minutes or until rice is tender.
- Divide chicken among 6 plates. Stir rice before serving.
Side Dish Ingredients
- 1½ lb asparagus, trimmed
- 2 Tbsp olive oil
- ¼ tsp salt
- ¼ tsp pepper
Side Dish Instructions
- Preheat broiler. Toss together all ingredients on a rimmed baking sheet; spread in a single layer. Broil 5 to 7 minutes or until tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
442
|
52
|
494
|
| Fat (g) | 10 | 5 | 15 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 32 | 1 | 33 |
| Carb (g) | 51 | 2 | 53 |
| Fiber (g) | 1 | 1 | 2 |
| Sodium (mg) | 678 | 98 | 776 |
| T. Sugs (g) | 0 | 1 | 1 |
| A. Sugs (g) | 0 | 0 | 0 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
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