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Nutritional Recipes

Tropical Chicken & Rice Bake Dinner

Written by COA Nutrition Team On June 21, 2018

An all-in-one chicken bake with tropical and bright flavors, yet the comfort of a baked dinner meal.

INGREDIENTS

  • 2 clove of garlic
  • ¼ cup of brown sugar
  • ¼ cup of low-sodium soy sauce
  • 1 ½ cup of low-sodium chicken broth
  • 1 ½ cup of raw brown rice
  • 1 medium white onion
  • 2 medium red bell peppers
  • 15 ounce of pineapple tidbits
  • 1 pound of chicken breast
  • 4 slices of turkey bacon
  • 1 stalk of green onion

DIRECTIONS

  1. Preheat oven to 425 degrees F. Spray a 9×13 inch baking dish with cooking spray.
  2. Mince garlic and add to a mixing bowl with brown sugar, soy sauce, chicken broth and rice.
  3. Dice onion and bell peppers; add to the mixing bowl along with the canned pineapple (do not drain).
  4. Cut chickens into 1 inch pieces and add to mixing bowl. Stir to combine; pour into prepared baking dish.
  5. Cover with foil and bake for 20 minutes.
  6. Meanwhile, cook bacon as directed on package and crumble. Slice green onions.
  7. After baking for 20 minutes, remove foil; stir, sprinkle with cooked bacon and sliced green onions.
  8. Bake an additional 15-20 minutes. Rice should be tender and the chicken cooked through.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

“Plan Your Meals for the Week”

For cooking newbies, shopping for exact recipes can prove helpful. But for us, busy working moms, it is more interesting to look for ingredients you can use in a variety of dishes, this practice can save you time and money. After all, if you buy an entire bunch of tomatoes for a single taco salad, you’re going to end up with a lot in the garbage. But if you buy a whole bunch of tomatoes, cook them and divide them up to use in pastas, in wraps and in salads. You can save on cooking time and keep from throwing away your money. Go into the store knowing how many servings of proteins, grains and vegetables you need. When you get home, get creative to use up everything you’ve purchased.

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