Delicious and Healthy

In Celebration of National Chicken & Rice Month

Chicken, a naturally healthy food when grilled or baked, is a staple in many households. It is a great source of protein, rich in potassium and calcium. It also contains no carbohydrates, according to National Chicken Council.

The USA Rice Federation declares U.S.-grown rice to be sodium-, cholesterol- and gluten-free with approximately 100 calories per half-cup cooked serving. It contains only a trace of fat and no trans or saturated fats. Known as an energy food, rice contributes more than 15 vitamins and minerals, including B-vitamins, iron and zinc, while supplying complex carbohydrates the body and brain need to function.

 

This is a delicious recipe that won our national recipe contest last year. It is the perfect combination of chicken, rice, and sun dried tomatoes, of course!

Mediterranean Chicken

 

Ingredients

  • 1 Jar - 8.5 oz. Bella Sun Luci Sun Dried Tomatoes in Olive Oil & Herbs

  • 1 cup well drained, chopped artichoke hearts

  • 4 oz. crumbled Feta cheese

  • 1/4 cup freshly grated Parmesan cheese

  • 1/2 cup mayonnaise

  • 1 garlic clove, minced

  • 4 green onions, diced

  • 1/2 tsp. Kosher salt

  • 1/2 tsp. freshly ground black pepper

  • 4 boneless skinless chicken breasts, flattened slightly to an even thickness

  • 4 cups hot cooked rice

  • 1/4 cup slivered almonds, lightly toasted

  • 1/4 cup fresh basil leaves, julienned

Directions

  • Preheat oven to 350 degrees. Drain sun dried tomatoes, reserving oil.
  • In a large mixing bowl blend 1/2 cup of the drained tomatoes with the chopped artichoke hearts, Feta and Parmesan cheeses, mayonnaise, garlic, green onions, salt and pepper.

  • heat reserved olive oil (from tomatoes) in a large skillet placed over medium heat; when hot, add chicken and sear both sides to light brown.

  • Remove chicken to oven-proof casserole dish and arrange in a single layer.

  • Top chicken with tomato-artichoke mixture. Place uncovered dish into the preheated oven and bake 20-30 minutes, or until hot and bubbly.

  • mix remaining sun dried tomatoes with the cooked rice and almonds.

  • Press 1/4 of the rice into a cup or large ramekin, then invert onto plates.

  • Rice should come out in a molded shape, repeat.

  • Place chicken on top of each serving of rice and sprinkle with basil leaves.

 

Here are some fun facts, trivia bits, and little known facts about one of America’s favorite food combinations:

Rice has been produced in the U.S. for more than 300 years.

The average American eats over 80 pounds of chicken each year!

Winter flooded rice fields provide important habitat for migratory waterfowl and other species

Beijing, China has the world’s largest Kentucky Fried Chicken

Rice has no cholesterol, fat, or sodium.

Colonel Sanders was the second most recognized public figure in the world in 1979

Rice grows once a year

Certain breeds of chicken lay green and blue eggs

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