Oven Baked Chicken and Rice
Oven Baked Chicken and Rice provides 12g protein and 481 calories per serving — a moderate-protein base that pairs with additional protein sources or side additions. Six servings prepare quickly on the stovetop, offering carb and protein foundations for flexible meal assembly. Use this as your rice-and-chicken platform for mixing in higher-protein components throughout the week.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Brown sugar(10g)
- •Oregano, Dried(5g)
- •Paprika, Ground(5g)
- •Garlic powder(5g)
- •Onion powder(5g)
- •Thyme, Dried(3g)
- •1 teaspoon salt
- •1/4 teaspoon cracked pepper (to taste)
- •Chicken Thigh, Bone-In, Skin-On
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Yellow Onion
- •Garlic(240g)
- •Vegetable oil(60g)
- •1 teaspoon salt
- •1/4 teaspoon cracked pepper
- •Low Sodium Chicken Broth(360g)
- •1 1/4 cups hot water
- •Unsalted Butter(30g)
- •White Rice(360g)
- •Unsalted Butter(30g)
- •Garlic(120g)
- •Mushrooms, White, Sliced(397g)
- •Chives, Fresh(60g)
- •1/4 teaspoon salt (to taste)
- •Parsley, Fresh(30g)
- •1/4 teaspoon pepper (to taste)
Instructions
- 1Preheat oven to 350°F (180°C).
- 2In a shallow bowl, mix together the olive oil, sugar, oregano, paprika, onion powder, garlic powder, thyme, salt and pepper. Add the chicken and coat each piece evenly with the seasoning. Set aside, allowing the flavours to absorb into the meat. If time allows, marinade overnight for a deeper flavour.
- 3Spray a large baking dish (10-inch x 15-inch OR 25 x 35 cm) with nonstick cooking oil spray. Add the onion, garlic, oil, salt, pepper, HOT boiled broth, hot water and butter into the dish. Mix well to melt the butter and combine. Stir in the rice.
- 4Arrange thighs in the dish over the rice, cover with foil and bake for 30 minutes. Uncover, spray chicken with oil and bake for an additional 25-30 minutes or until the chicken is cooked right through to the bone and rice is soft. Change oven setting to broil to brown the chicken and crisp rice (only needs 3-5 minutes).
- 5Remove chicken thighs, mix the rice through, then arrange the chicken back on top of the rice. Cover and allow it to rest for 10 minutes to set all of the flavours in the hot dish. The rice will finish off cooking while resting.
- 6While chicken is resting, prepare mushrooms (OPTIONAL):Heat butter in a pan over medium-high heat. Sauté garlic until fragrant (30 seconds) and add mushrooms; cook until softened. Stir in 2 tablespoons of chives and season with salt and pepper.
- 7Transfer chicken onto a plate; fluff rice with forks, then mix the mushrooms through the rice. Arrange chicken back onto the rice in the dish, garnish with remaining chives and chopped parsley. SERVE and enjoy!
Nutrition — Per Serving
481
calories
12g
protein
24g
fat
- Carbohydrates
- 75g
- Saturated fat
- 2.5g
- Sodium
- 101 mg
- Dietary fiber
- 4.2g
6 servings per batch · ~292g each
Macro data sourced from USDA FoodData Central
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How much protein does Oven Baked Chicken and Rice have per serving?
Each serving contains 12g of protein with 481 calories total. The macro split is 24g fat and 75g carbs, making this recipe carb-heavy relative to its protein content.
How long does Oven Baked Chicken and Rice take to prep?
This recipe qualifies as quick prep and yields 6 servings, so you can batch-cook an entire week's worth of dinners in minimal time. It's designed for stovetop cooking without extended prep work.
Is Oven Baked Chicken and Rice good for fat loss?
At 481 calories and only 12g protein per serving, this isn't optimized for fat loss goals where protein should be higher to preserve muscle during a deficit. The carb content works better for post-workout meals or muscle gain phases instead.
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