Baked Chicken and Rice with Autumn Vegetables

Gluten Free
Health score
18%
Baked Chicken and Rice with Autumn Vegetables
45 min.
4
268kcal

Suggestions


Welcome to a delightful culinary experience with our Baked Chicken and Rice with Autumn Vegetables! This gluten-free dish is not only a feast for the eyes but also a wholesome meal that brings the flavors of fall right to your table. Imagine tender, juicy chicken drumsticks or thighs, perfectly baked to golden perfection, paired with a medley of vibrant autumn vegetables like butternut squash, zucchini, and red bell pepper.

In just 45 minutes, you can create a comforting main course that serves four, making it ideal for family dinners or gatherings with friends. The combination of long-grain and wild rice adds a nutty flavor and delightful texture, while the creamy garlic-and-herb spreadable cheese ties everything together, creating a rich and savory sauce that will have everyone coming back for seconds.

This dish is not only satisfying but also packed with nutrients, with a balanced caloric breakdown that makes it a smart choice for lunch or dinner. Whether you're looking to impress your guests or simply enjoy a cozy meal at home, this Baked Chicken and Rice with Autumn Vegetables is sure to become a favorite in your recipe collection. So, roll up your sleeves and get ready to savor the tastes of the season!

Ingredients

  • 1.3 lb chicken thighs skinless
  • oz cooking spoons of blended tatashe-pepper mix long-grain wild
  • cups butternut squash peeled
  • medium zucchini 
  • medium bell pepper red cut into 1-inch pieces (1 cup)
  • cups water 
  • 0.5 cup alouette garlic & herbs spreadable cheese 

Equipment

  • frying pan
  • oven
  • aluminum foil

Directions

  1. Heat oven to 425°F. Spray 10-inch skillet with cooking spray; heat over medium-high heat. Cook chicken in skillet about 5 minutes, turning once, until brown.
  2. Remove chicken from skillet.
  3. In ungreased 13x9-inch pan, mix rice, contents of seasoning packet, squash, zucchini and bell pepper.
  4. Add water to skillet; heat to boiling.
  5. Pour boiling water over rice mixture; stir to mix. Stir in cheese.
  6. Place chicken on rice mixture. Cover pan with foil.
  7. Bake about 30 minutes or until liquid is absorbed and juice of chicken is no longer pink when centers of thickest pieces are cut.

Nutrition Facts

Calories268kcal
Protein28.26%
Fat43.54%
Carbs28.2%

Properties

Glycemic Index
23
Glycemic Load
2.34
Inflammation Score
-10
Nutrition Score
21.26478261533%

Flavonoids

Luteolin
0.18mg
Kaempferol
0.01mg
Quercetin
0.39mg

Nutrients percent of daily need

Calories:267.59kcal
13.38%
Fat:13.5g
20.77%
Saturated Fat:6.41g
40.09%
Carbohydrates:19.68g
6.56%
Net Carbohydrates:15.47g
5.62%
Sugar:4.01g
4.46%
Cholesterol:104.7mg
34.9%
Sodium:279.42mg
12.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.72g
39.44%
Vitamin A:10647.94IU
212.96%
Vitamin C:65.97mg
79.97%
Vitamin B6:0.62mg
30.8%
Vitamin B3:6.15mg
30.77%
Selenium:17.83µg
25.47%
Phosphorus:220.06mg
22.01%
Potassium:724.53mg
20.7%
Manganese:0.38mg
18.96%
Fiber:4.22g
16.86%
Magnesium:64.84mg
16.21%
Vitamin B2:0.28mg
16.19%
Vitamin B1:0.23mg
15.43%
Zinc:2.28mg
15.22%
Folate:59.97µg
14.99%
Vitamin B5:1.45mg
14.48%
Vitamin E:1.68mg
11.23%
Iron:1.75mg
9.74%
Copper:0.19mg
9.67%
Vitamin B12:0.44µg
7.4%
Calcium:65.92mg
6.59%
Vitamin K:6.72µg
6.4%