Baked Chicken and Rice with Autumn Vegetables

Name: Baked Chicken and Rice with Autumn Vegetables
Prep time: 15 min
Total time: 45 min
Yield: 4
Ingredients: 8 chicken drumsticks or thighs (1 1/4 lb), skin removed; 1 package (6 oz) original-flavor long-grain and wild rice mix; 2 cups 1 1/2-inch cubes peeled butternut squash; 1 medium zucchini, cut lengthwise in half, then cut crosswise into 3/4-inch slices; 1 medium red bell pepper, cut into 1-inch pieces (1 cup); 2 cups water; 1/2 cup garlic-and-herb spreadable cheese

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Prep 15 min
Total 45 min
Ingredients 7
Servings 4

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Ingredients

8 chicken drumsticks or thighs (1 1/4 lb), skin removed
1 package (6 oz) original-flavor long-grain and wild rice mix
2 cups 1 1/2-inch cubes peeled butternut squash
1 medium zucchini, cut lengthwise in half, then cut crosswise into 3/4-inch slices
1 medium red bell pepper, cut into 1-inch pieces (1 cup)
2 cups water
1/2 cup garlic-and-herb spreadable cheese

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. Remove chicken from skillet.
2

In ungreased 13x9-inch pan, mix rice, contents of seasoning packet, squash, zucchini and bell pepper.
3

Add water to skillet; heat to boiling. Pour boiling water over rice mixture; stir to mix. Stir in cheese. Place chicken on rice mixture. Cover pan with foil.
4

Bake about 30 minutes or until liquid is absorbed and juice of chicken is no longer pink when centers of thickest pieces are cut.

Expert Tips

tip 1
To save minutes on prep time, cut veggies the night or morning before you’re planning to serve this casserole. Cover and store in the refrigerator.

Nutrition Information

260 Calories, 11g Total Fat, 21g Protein, 21g Total Carbohydrate, 5g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 260

Calories from Fat: 100

Total Fat: 11g; 16%

Saturated Fat: 6g; 29%

Trans Fat: 0g

Cholesterol: 90mg; 29%

Sodium: 290mg; 12%

Potassium: 540mg; 15%

Total Carbohydrate: 21g; 7%

Dietary Fiber: 2g; 9%

Sugars: 5g

Protein: 21g

% Daily Value*:

Vitamin A: 150%; 150%

Vitamin C: 60%; 60%

Calcium: 8%; 8%

Iron: 15%; 15%

Exchanges:

1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 1 Fat;

Carbohydrate Choice

1 1/2

*Percent Daily Values are based on a 2,000 calorie diet.