Ingredients
Scale
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 4 cloves fresh garlic, minced
- 1/4 cup low-sodium soy sauce
- 1 cup chicken broth (low-sodium preferred)
- 2 cups cooked long-grain white or brown rice
- 2 tbsp olive oil
- Fresh parsley, for garnish
Instructions
- Preheat oven to 375°F (190°C). Spray a 9×13 inch baking dish with nonstick cooking spray.
- Season chicken with salt, pepper, and minced garlic.
- Heat olive oil in a skillet over medium heat; sear chicken for 4-5 minutes on each side until golden brown.
- In a bowl, whisk together soy sauce and chicken broth. Pour this mixture over the seared chicken in the baking dish.
- Cover with aluminum foil and bake for 30-35 minutes until internal temperature reaches 165°F (74°C).
- Cook rice according to package instructions. Fluff and serve alongside the chicken, drizzled with sauce and garnished with parsley.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 plate (approximately 300g)
- Calories: 360
- Sugar: 2g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 85mg