Chicken and Rice with Caramelized Onions

Photo: Becky Luigart-Stayner; Styling: Cindy Manning Barr

Yield: 4 servings (serving size: 1 chicken thigh and 1 cup rice mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 462
  • Calories from fat: 17%
  • Fat: 8.8g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 3.7g
  • Polyunsaturated fat: 1.4g
  • Protein: 26.4g
  • Carbohydrate: 70.2g
  • Fiber: 7.2g
  • Cholesterol: 73mg
  • Iron: 4.1mg
  • Sodium: 582mg
  • Calcium: 117mg

Ingredients

  • 1 1/2 teaspoons olive oil
  • 1 teaspoon grated lemon rind
  • 1 teaspoon finely chopped fresh rosemary
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 3 garlic cloves, crushed
  • Olive oil-flavored cooking spray
  • 4 (3-ounce) skinned, boned chicken thighs
  • 2 cups low-salt chicken broth
  • 1/4 cup dry white wine
  • 3 cups Caramelized Onions (about 8 cups uncooked)
  • 1 cup uncooked long-grain rice
  • 1 tablespoon chopped fresh or 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1 large zucchini, quartered lengthwise and cut into 2-inch slices (about 8 ounces)
  • 4 lemon wedges
  • Thyme sprigs (optional)

Preparation

  1. Combine first 6 ingredients in a small bowl; rub evenly over chicken. Cover and chill 1 hour.
  2. Preheat oven to 350°.
  3. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add the chicken; cook 4 minutes on each side or until browned. Remove chicken from skillet. Add broth and wine to skillet, scraping skillet to loosen browned bits; add the Caramelized Onions, rice, thyme, and 1/2 teaspoon salt. Add the chicken and zucchini to skillet, nestling them into rice mixture. Bring mixture to a boil. Remove from heat; wrap handle of skillet with foil. Cover and bake at 350° for 20 minutes or until liquid is absorbed. Serve with lemon wedges; garnish with thyme sprigs, if desired.
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