This easy chicken recipe is sized for a crowd…or plenty of leftovers. Making enough to feed a family of four for 2 meals, it can also be turned into dinner with a couple easy lunches for a family of two. Pair it with steamed or roasted veggies to round out the meal.
Ingredients
- 4 cups brown rice
- 8 boneless, skinless chicken breasts
- 1 lemon, zest and juice
- Pepper to taste
- 2 cloves garlic, crushed
- Pinch dried thyme
Directions
- Cook rice according to package directions.
- While rice cooks, preheat oven to 350ºF.
- Place chicken in shallow baking pan and top with remaining ingredients. Bake until chicken reaches a minimum internal temperature of 165ºF (25-30 minutes).
- Portion about a cup of rice and a chicken breast together and refrigerate to have meals ready for the rest of the week. Build off it with your own veggies and sauces throughout the week.
Nutrition Facts
8 servings per container
Serving Size 221 g
| Amount per serving | ||
|---|---|---|
| Calories | 490 | |
| % Daily Value* | ||
| Total Fat 5.5g | 7% | |
| Saturated Fat 1g | 6% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1.5g | ||
| Monounsaturated Fat 1.5g | ||
| Cholesterol 86mg | 29% | |
| Sodium 55mg | 2% | |
| Total Carbohydrate 73g | 27% | |
| Dietary Fiber 3.5g | 12% | |
| Total Sugars 1g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 69g | ||
| Protein 34g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 41.1mg | 4% | |
| Iron 2.2mg | 10% | |
| Potassium 660mg | 15% | |
| Vitamin A 10.7mcg | 2% | |
| Vitamin C 4.5mg | 4% | |
| Vitamin E 1.3mg | 8% | |
| Vitamin K 0.2mcg | 0% | |
| Thiamin 0.5mg | 40% | |
| Riboflavin 0.3mg | 20% | |
| Niacin 22.5mg | 140% | |
| Vitamin B6 1.5mg | 90% | |
| Folate 31.1mcg | 8% | |
| Vitamin B12 0.3mcg | 10% | |
| Biotin 1mcg | 4% | |
| Chloride 0mg | 0% | |
| Pantothenate 3.2mg | 60% | |
| Phosphorus 504mg | 40% | |
| Iodine 0mcg | 0% | |
| Magnesium 169.7mg | 40% | |
| Zinc 2.7mg | 25% | |
| Selenium 48.8mcg | 90% | |
| Copper 0.3mg | 35% | |
| Manganese 3.6mg | 160% | |
| Chromium 0.4mcg | 2% | |
| Molybdenum 0mcg | 0% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Boneless Skinless Chicken Breast, Brown Rice, Lemon Juice, Lemon Zest, Garlic, Thyme.
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