Directions:
- Combine first 6 ingredients in a large heavy-duty, zip-top plastic bag; add chicken. Seal bag, and shake until chicken is well coated. Marinate in refrigerator 2 hours, turning bag occasionally. Remove chicken and onion from marinade, discarding marinade. Set aside.
- Coat an ovenproof Dutch oven with cooking spray; add 1 1/2 teaspoons oil, and place over medium-high heat until hot. Add 4 chicken breast halves to Dutch oven; cook 2 minutes on each side or until browned. Remove chicken from Dutch oven; set aside, and keep warm. Repeat procedure with remaining 1 1/2 teaspoons oil and 4 chicken breast halves.
- Remove Dutch oven from heat; add marinated onion slices. Return chicken breasts to Dutch oven, nestling them into onion slices. Bake, uncovered, at 450° for 20 minutes. Remove chicken from Dutch oven; stir onion slices, scraping bottom of Dutch oven to loosen browned bits. Return chicken to Dutch oven; reduce oven temperature to 375°, and bake 15 additional minutes.
- Spoon rice evenly onto individual serving plates, and top evenly with chicken and onion mixture.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 202.98 Kcal (850 kJ) | ||
| Calories from fat | 47.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.24g | 8% | |
|---|---|---|---|
| Cholesterol | 16.25mg | 5% | |
| Sodium | 339.2mg | 14% | |
| Potassium | 178.01mg | 4% | |
| Total Carbs | 31.05g | 10% | |
| Sugars | 3.34g | 13% | |
| Dietary Fiber | 3.5g | 14% | |
| Protein | 8.8g | 18% | |
| Vitamin C | 10.9mg | 18% | |
| Calcium | 32.9mg | 3% | |
| Amount Per 100 g | |||
| Calories | 91.98 Kcal (385 kJ) | ||
| Calories from fat | 21.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.38g | 8% | |
|---|---|---|---|
| Cholesterol | 7.36mg | 5% | |
| Sodium | 153.71mg | 14% | |
| Potassium | 80.67mg | 4% | |
| Total Carbs | 14.07g | 10% | |
| Sugars | 1.51g | 13% | |
| Dietary Fiber | 1.59g | 14% | |
| Protein | 3.99g | 18% | |
| Vitamin C | 4.9mg | 18% | |
| Calcium | 14.9mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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