Ingredients
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2 ½ pounds bone-in chicken thighs and/or drumsticks (about 8 pieces), skin removed, trimmed
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½ teaspoon salt, divided
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2 tablespoons canola oil
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1 large onion, chopped
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4 cloves garlic, minced
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½ cup tomato sauce
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1 ¼ cups reduced-sodium chicken broth
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1 cup instant brown rice
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1 cup frozen mixed vegetables, thawed
Directions
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Sprinkle chicken with 1/4 teaspoon salt. Heat oil in a Dutch oven over medium-high heat. Reduce heat to medium and add half the chicken pieces, skinned-side down. Cook until browned on one side, 4 to 8 minutes. Transfer to a plate. Repeat with the remaining chicken; transfer to the plate.
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Add onion, garlic and tomato sauce to the pot and cook, stirring, for 1 minute. Add broth and the remaining 1/4 teaspoon salt; bring to a boil. Stir in rice, return the chicken to the pot, cover and simmer until an instant-read thermometer inserted into the thickest part of the chicken registers 165 degrees F, 8 minutes. Stir in vegetables, cover and cook until heated through, about 2 minutes. Serve the chicken over the rice.
Nutrition Facts (per serving)
374 | Calories |
16g | Fat |
26g | Carbs |
31g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 2 pieces & 3/4 cup rice | |
Calories 374 | |
% Daily Value * | |
Total Carbohydrate 26g | 10% |
Dietary Fiber 3g | 12% |
Total Sugars 3g | |
Protein 31g | 61% |
Total Fat 16g | 20% |
Saturated Fat 3g | 14% |
Cholesterol 87mg | 29% |
Vitamin A 3517IU | 70% |
Vitamin C 9mg | 10% |
Folate 33mcg | 8% |
Sodium 720mg | 31% |
Calcium 33mg | 3% |
Iron 2mg | 13% |
Magnesium 66mg | 16% |
Potassium 483mg | 10% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.