⏱ 80 min totalOven Baked Chicken and Rice
Per 1 serving · 312 g · 13 ingredients
of a 2,000 cal day
- Protein21g18% of calories
- Carbs48g42% of calories
- Fat21g40% of calories
At a glance
One serving of Oven Baked Chicken and Rice (312 g) has 471 calories, with 21 g of protein, 48 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (42% DV), thiamine (31% DV) and niacin (45% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 26%, 36% and 35% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Thiamine31%
- Niacin45%
- Vitamin B634%
- Folate (B9)35%
- Vitamin B1226%
Good source of
10–19% of the daily value
- Riboflavin (B2)12%
- Pantothenic acid16%
- Zinc18%
Watch
20%+ of the daily value
- Sodium26%
- Saturated fat36%
- Cholesterol35%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 thigh, bone removed Chicken thigh
³⁄₁₆ medium Onion
⅜ cloves, minced Garlic
⅜ tbsp Butter
⁵⁄₁₆ cup White rice
⁵⁄₁₆ cup Chicken broth- 🥄¼ cup Water
³⁄₁₆ tsp Paprika
³⁄₁₆ tsp, ground Thyme
⅛ tsp Garlic powder
⅛ tsp Onion powder- 🥄⅛ tsp Salt
¹⁄₁₆ tsp Black pepper
Directions
- 1
Preheat the oven to 350°F.
- 2
Scatter the chopped onion and minced garlic in a baking dish. Place the butter in the center and bake for 15 minutes, checking at 12 minutes to mix if needed to prevent browning.
- 3
Meanwhile, mix together the paprika, thyme, garlic powder, onion powder, salt, and pepper to create a chicken rub. Sprinkle on both sides of the chicken.
- 4
Remove the baking dish from the oven and add the rice, mixing well.
- 5
Place the seasoned chicken on top of the rice, then pour the chicken broth and hot water around the chicken.
- 6
Cover the dish with foil and bake for 30 minutes. Remove the foil and bake for another 20 minutes until the liquid is absorbed.
- 7
Let stand for 5 minutes, then remove the chicken and fluff the rice. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (312 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 71 μg | 8% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 7 mg | 45% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 139 μg | 35% |
| Vitamin B12 | 1 μg | 26% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 52 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 45 mg | 4% |
| Iron | 4 mg | 47% |
| Potassium | 374 mg | 8% |
| Magnesium | 36 mg | 9% |
| Phosphorus | 238 mg | 34% |
| Zinc | 2 mg | 18% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 31% |
| Selenium | 27 μg | 48% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 126 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.5 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 60 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 471 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 89minWalking (3.5 mph)
- 57minCycling (moderate)
- 39minRunning (6 mph)
- 66minSwimming laps
Common questions
How many calories are in Oven Baked Chicken and Rice?
One serving of Oven Baked Chicken and Rice (1 serving) has 471 calories, which works out to 151 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Oven Baked Chicken and Rice high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Oven Baked Chicken and Rice keto-friendly?
It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Oven Baked Chicken and Rice?
597 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Oven Baked Chicken and Rice?
1.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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