Roast Chicken & Rice Gratin with Apples
Our dietitians' favouriteYou don’t need a weekend or a special occasion for a lovely roast chicken dinner. This meal is easy to assemble and then you let the oven do the work. Flavourful veggies on the side is all you need.
- Prep: 15 min
- Cooking: 45 min - 55 min
Ingredients
- 1 cup (250 mL) long-grain parboiled brown rice
- 1/4 tsp (1 mL) salt
- 4 cups (1 L) water
- 2 stalks celery finely chopped
- 2 tart cooking apples finely chopped
- 1 small onion chopped
- 1 tsp (5 mL) dried sage or thyme
- 4 boneless skinless chicken breasts each about 4 oz (125 g)
- 2 tsp (10 mL) butter melted
- 3 1/2 oz (100 g) Canadian Monterey Jack or Swiss cheese shredded (about 1 cup/250 mL)
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Preparation
In a saucepan, combine rice, salt and water; bring to a boil over high heat. Cover with lid slightly ajar, reduce heat to medium-low and boil gently for 15 to 20 min or until rice is almost tender. Spoon off 1/2 cup (125 mL) of the cooking liquid and reserve; drain off any remaining liquid.
Preheat oven to 400°F (200°C).
Lightly butter a 13 x 9-inch (33 x 23-cm/3 L) glass baking dish. Add rice, reserved cooking liquid, celery, apples, onion, sage and pepper to baking dish and stir to combine.
Place chicken breasts on top and lightly brush with butter. Cover dish with foil and bake for 25 min. Uncover and bake for 5 to 10 min more, or until a thermometer inserted in thickest part of chicken registers 170°F (77°C) and chicken is no longer pink inside. Sprinkle Canadian Monterey Jack cheese evenly over casserole and broil for about 2 min or until lightly browned. Let stand for 5 min before serving.
Tips
Parboiled brown rice is also called “Converted” rice.
The rice can be cooked up to 1 day ahead, covered and refrigerated (keeping reserved cooking liquid in a separate container). Reheat rice in the microwave or drop in a pot of boiling water for 1 minute, then drain again, before assembling the casserole.
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Nutritional information
Per serving| Energy: | 482 Calories |
| Protein: | 37 g |
| Carbohydrate: | 51 g |
| Fat: | 14 g |
| Fibre: | 4.4 g |
| Sodium: | 417 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 20 % / 223 mg |
| Selenium: | 109 % |
| Vitamin B6: | 70 % |
| Niacin: | 68 % |
| Phosphorus: | 50 % |
