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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