Lighten Up Blog Hop - April 2011

I realized after I signed up for the April 2011 Lighten Up Blog Hop that I had made a huge mistake. I didn't actually have a recipe for Baked Chicken & Rice with Vegetables. I actually never use a recipe, but just guesstimate how much of each item to use, throwing it all in the dish, covering it, sticking it in the oven, checking it to see if I need to add a little more water or broth or if I need to let some of the extra liquid steam off. This tried and true method works every time! But not to worry - I made this great dish earlier this week and took time to record exactly what I was doing so you would have a recipe to go by.

I've made baked chicken and rice for many years; it's one of those comfort dishes and with a few vegetables thrown in can be a complete meal-in-one. This past year I began making a few changes to lower the amount of fat and salt and make this delicious dish healthier. For example, I switched from white rice to brown rice and began using the 98% fat free cream of mushroom soup.

Using an 8"x11" inch dish, layer the following ingredients:

1 cup uncooked brown rice 

2 cups frozen mixed vegetables 

1  can (10 1/2 oz) 98% fat free cream of mushroom soup mixed with 1 can (14 1/2 oz) low sodium 100% fat free chicken broth (I also mix my seasoning in the soup & broth, typically a generous shake of Tony Chachere's Creole Seasoning.)

4 boneless, skinless chicken breasts  (I sprinkle a light layer of seasoning over the chicken. I use Tony Chachere's Creole Seasoning, but you can use your favorite chicken seasoning or a little salt & pepper.)

Cover with tin foil and bake in a 350 degree (F) oven for about 1 3/4 hours. I usually check this about half way through to be sure there is still some liquid in the dish. If it seems dry and the rice has not cooked completely, I'll simply pour more broth or water in the pan. If it seems extra soupy and the rice is cooked, I simply lift one edge of the foil so some of the remaining liquid can steam off during the remaining cooking time.



This dish makes a complete meal with the chicken (protein), rice (starch), and vegetables. I typically serve it this way, but have at times added a side salad and dessert to turn it into a "company" dinner.

Thanks for stopping by. For a chance to earn a cooking tool from Beverly, please leave a comment at each blog along the hop and then leave a comment for Beverly telling which of the six recipes you are most likely to try first. Your next stop is Ginger's Life of Spice.

Here's the entire list in case you get lost along the way.

http://beglorious.blogspot.com/ - Individual Salsa Meatloaves
http://melissagross.blogspot.com/ -  Baked Chicken & Rice with Vegetables
http://gingerslifeofspice.blogspot.com/ -  Mexican Lasagna
http://holadayshappyhearts.blogspot.com/ - Sausage & Black Bean Soup

Since we have readers from all over the world we want you to be able to easily convert measurements as needed. These links take you to conversion charts. We hope you find them helpful.
http://www.botanical.com/botanical/cvcookix.html
http://startcooking.com/blog/333/Measurement-and-Conversion-Charts
http://www.pioneerthinking.com/measure.html