Baked Chicken with Vegetable Rice Medley

 
Recipe By:
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Baked Chicken with Vegetable Rice Medley
Serving: Makes 6 (1-chicken breast and ?-cup rice) servings.
Prep Time:
Cook Time: 1 Hour
Baked Chicken with Vegetable Rice Medley
Recipe By: Logo Site

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INGREDIENTS

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3 cups Big Y cornflakes, finely crushed

1/2 cup Big Y grated Parmesan cheese

1/2 tbsp Big Y garlic powder

1/2 tbsp onion powder

Big Y salt and ground black pepper to taste

1 egg white, beaten

1/2 cup fat-free buttermilk

6 Sam’s® boneless, skinless chicken breasts, rinsed and patted dry

– nonstick cooking spray

1 tbsp Big Y canola oil

1 cup onion, chopped

3/4 cup carrots, chopped

3/4 cup Y whole white mushrooms, sliced

1 14.5-oz. can Big Y less sodium chicken broth

1 1/2 cups Big Y instant white rice, uncooked

3/4 cup Big Y frozen peas

DIRECTIONS

Preheat oven to 375°F. In a large bowl, combine cornflake crumbs, cheese, garlic powder, onion powder and salt and pepper to taste; mix well. In a shallow dish, whisk together egg white and buttermilk. Dip chicken in egg mixture, then roll in cornflake mixture. Lay in a baking dish that has been lined with foil. Lightly spray chicken with cooking spray and bake for 35 to 40 minutes or until chicken is cooked through and no longer pink. While chicken is cooking, in a large skillet over medium heat, add oil. Once hot, add onion, carrots and mushrooms and sauté for 5 minutes or until vegetables are tender. Add broth and bring to a boil. Reduce heat to medium and stir in rice and peas. Cover and simmer for 5 minutes. Remove from heat and let stand, still covered, for 5 minutes before serving.

Nutrition facts:

Calories: 480 (Calories from Fat: 99); Total Fat: 11g (Saturated Fat: 3g); Protein: 59g;  Total Carbohydrates: 32g (Dietary Fiber: 3g; Sugars: 5g); Cholesterol: 159mg; Sodium: 579mg