Baked Orange Chicken and Brown Rice

Gluten Free
Dairy Free
Health score
25%
Baked Orange Chicken and Brown Rice
125 min.
4
562kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • cup brown basmati rice 
  • tablespoons mint leaves fresh chopped
  •  juice of orange 
  • servings kosher salt 
  • 1.8 cups chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  • medium onion chopped
  • tablespoons pinenuts toasted
  • 24 ounce chicken thighs boneless skinless

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Preheat the oven to 375 degrees F.
  2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat.
  3. Add the onions and cook, stirring, until just beginning to brown and soft, about 5 minutes.
  4. Add the onions, chicken broth, rice, 1/4 cup of the orange juice, 2 teaspoons of the orange zest, 1 tablespoon of oil and 3/4 teaspoon salt to a 2-quart baking dish and stir to combine.
  5. Toss the chicken with the remaining 1 tablespoon oil, 1/4 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Nestle the chicken into the rice mixture. Cover the dish with foil and transfer it to the oven, being careful not to spill.
  6. Bake for 55 minutes.
  7. Remove the foil and drizzle the chicken with 2 tablespoons of the orange juice. Continue to bake until most of the liquid has been absorbed, the chicken is fully cooked and the rice is tender, about 50 minutes more.
  8. Drizzle the chicken with the remaining orange juice.
  9. Sprinkle the mint, pine nuts and desired amount of remaining orange zest over the dish and serve.

Nutrition Facts

Calories562kcal
Protein28.47%
Fat35.35%
Carbs36.18%

Properties

Glycemic Index
30.05
Glycemic Load
22.84
Inflammation Score
-6
Nutrition Score
25.241304335387%

Flavonoids

Eriodictyol
0.77mg
Hesperetin
15.56mg
Naringenin
4.97mg
Apigenin
0.15mg
Luteolin
0.82mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.02mg
Quercetin
5.72mg

Nutrients percent of daily need

Calories:561.52kcal
28.08%
Fat:22g
33.84%
Saturated Fat:3.75g
23.41%
Carbohydrates:50.65g
16.88%
Net Carbohydrates:47.63g
17.32%
Sugar:7.49g
8.32%
Cholesterol:161.59mg
53.86%
Sodium:381.37mg
16.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.85g
79.7%
Selenium:45.6µg
65.15%
Vitamin B3:12.25mg
61.24%
Vitamin C:44.24mg
53.62%
Manganese:1.07mg
53.45%
Vitamin B6:0.94mg
46.98%
Phosphorus:457.05mg
45.71%
Vitamin B5:2.75mg
27.52%
Vitamin B2:0.42mg
24.47%
Zinc:3.65mg
24.32%
Potassium:760.62mg
21.73%
Vitamin B12:1.19µg
19.86%
Magnesium:76.89mg
19.22%
Copper:0.36mg
18.17%
Vitamin B1:0.27mg
17.74%
Vitamin E:2.45mg
16.31%
Iron:2.57mg
14.28%
Vitamin K:14.27µg
13.59%
Fiber:3.02g
12.08%
Folate:44.1µg
11.02%
Calcium:76.36mg
7.64%
Vitamin A:322.47IU
6.45%