Lighter Oven-Baked Chicken and Brown Rice with Roasted Vegetables
Lighter one-pan chicken and quinoa rice with roasted vegetables—same comfort, 15% fewer calories, complete protein.
Ingredients
- 4 boneless, skinless chicken breasts, about 5.5 ounces each
- 1.5 cups long-grain brown rice, uncooked
- 0.5 cup white quinoa, uncooked
- 4 cups low-sodium chicken broth
- 3 medium carrots, cut into thin half-moon slices
- 2 medium yellow onions, finely diced
- 10 ounces cremini mushrooms, sliced
- 1 cup frozen peas
- 3 cloves garlic, minced
- 1.5 tablespoons extra-virgin olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 2 bay leaves
- 1/2 teaspoon black pepper
- 0.75 teaspoon sea salt
- 1/2 cup low-sodium vegetable broth or dry white wine
- 2 tablespoons fresh parsley, finely chopped
- 1 lemon, cut into wedges for serving
Health Scores
Instructions
- 1
Preheat your oven to 375°F and position the oven rack in the center.
- 2
Warm 1.5 tablespoons of extra-virgin olive oil in a large oven-safe Dutch oven over medium-high heat.
- 3
Add the diced onions and carrot slices, sauté while stirring occasionally until the onions turn translucent and soften, approximately 4 minutes.
- 4
Stir in the minced garlic and cook for 1 minute until fragrant, stirring constantly.
- 5
Add the sliced mushrooms to the pan and cook for 3 minutes, allowing them to release their liquid and lightly brown.
- 6
Deglaze the pan by pouring in the vegetable broth or white wine, scraping up any flavorful browned bits from the pan bottom, and simmer for 2 minutes.
- 7
Distribute the uncooked brown rice and quinoa evenly across the bottom of the pot, stirring gently to combine with the vegetables.
- 8
Sprinkle the thyme, oregano, sea salt, black pepper, and bay leaves over the grain and vegetable mixture.
- 9
Arrange the chicken breasts in a single layer on top of the rice mixture, pressing gently so they nestle partially into the grains.
- 10
Pour the chicken broth slowly and evenly over all ingredients, ensuring the liquid sits approximately 1/2 inch below the rim of the rice.
- 11
Cover the pot with a tight-fitting lid or heavy-duty aluminum foil and place it in the preheated oven.
- 12
Bake without disturbing for 55 to 65 minutes until the rice and quinoa are tender, liquid is absorbed, and the chicken internal temperature reaches 165°F on a meat thermometer.
- 13
Remove the pot from the oven and let it rest covered for 5 minutes to allow the grains to finish hydrating.
- 14
Gently fold in the frozen peas and let them warm through with residual heat for 2 minutes.
- 15
Remove and discard the bay leaves, top with fresh parsley, and serve with lemon wedges for brightness.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 2 cups long-grain brown rice | 1.5 cups brown rice + 0.5 cup quinoa | Quinoa adds complete protein (all 9 amino acids), additional fiber, and lower glycemic index while maintaining the familiar rice texture and taste |
| 4 chicken breasts, 6 ounces each | 4 chicken breasts, 5.5 ounces each | Slightly smaller portions reduce calories without noticeably changing the dish; protein content remains substantial |
| 2 tablespoons extra-virgin olive oil | 1.5 tablespoons extra-virgin olive oil | Reduces fat and calories by 25% while maintaining flavor; sautéing still works effectively with minimal oil loss |
| 1 teaspoon sea salt | 0.75 teaspoon sea salt | Reduces sodium intake by 25% while the broth and other ingredients still provide adequate seasoning |
| 8 ounces cremini mushrooms | 10 ounces cremini mushrooms | Increases volume of low-calorie, nutrient-dense vegetables to add bulk and umami satisfaction |
| 1/2 cup dry white wine or additional broth | 1/2 cup low-sodium vegetable broth or dry white wine | Offers flexibility to use lower-sodium broth for those monitoring salt intake while maintaining depth of flavor |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 485 |
| Total Fat | 8g |
| Carbohydrates | 58g |
| Fiber | 9g |
| Protein | 38g |
Nutrition Comparison
| Classic | Metabolic Health | Healthier | |
|---|---|---|---|
| Calories | 598 | 385 | 485 |
| Protein | 48g | 38g | 38g |
| Carbs | 76g | 18g | 58g |
| Fat | 11g | 16g | 8g |
| Fiber | 6g | 8g | 9g |
| Sugar | 7g | - | - |
| Health Scores | |||
| Gut Health | 8/10 | 9/10 | 8/10 |
| Anti-Inflammatory | 8/10 | 9/10 | 8/10 |
| Blood Sugar | 8/10 | 9/10 | 8/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
