Gluten Free Dairy Free Chicken and Rice Bake with Brussels Sprouts

Updated October 2022 by Dante Moroni

Nutrition Estimate (1 Serving) 2.89$

  • 523 Calories
  • 28g Protein, 69g Carb, 15g Fat
  • 845 mg Sodium
  • 4g Insoluble Fiber
  • 3g Soluble Fiber

☐  Ingredients (4 Servings) 11.54$

  • 1Lb Boneless Skinless Chicken Thighs = 5.00$
  • 1.5 Cups Parboiled rice (Cub Foods) = 0.93$
  • 4 Tbsp Ray’s Sugar free BBQ sauce = 0.46$
  • 1.333 Cup / 200g White onion = 1.30$
  • 4-6 Cloves / 10-15g Garlic = 0.75$
  • 12oz Frozen brussel sprouts = 1.50$
  • 1/2 Lemon = 0.60$
  • Pantry Item Fee (Listed Below) = 1.00$
    • 1.5 Tbsp EVOO
    • 1.333 Tsp Salt
    • 1 Tbsp Italian Seasoning
    • 1/2 Tsp Pepper
    • Pinch Red pepper flake (to taste)

Preparation

  1. Dice onion and garlic.
  2. Cut chicken into small cubes.
  3. Preheat oven to 425˚F
  4. In a pyrex or ceramic 9×13 baking dish: combine the garlic, onion, chicken, rice, 1 Tsp salt, pepper, and italian seasoning.
  5. Cover with foil and bake for 35minutes.
  6. Thaw the Brussel sprouts in microwave for half of the recommended time.
  7. Halve the Brussel sprouts.
  8. Add 1.5 Tbsp EVOO to a sauté pan and add the Brussel sprouts flat side down.
  9. Add Crushed Red Pepper and 1/3 Tsp salt to the Brussels Sprouts.
  10. Heat the pan over medium-high and cook for 5 minutes, no stirring to develop color.
  11. Reduce heat to medium. Flip/mix sprouts and cook for 3 minutes more.
  12. Turn heat off and add stir.
  13. After 35 minutes remove the baking dish from the oven. Discard foil and stir.
  14. Finish in oven for 15 more minutes.
  15. Plate your meal with a quarter of the rice mixture and brussels.
  16. Garnish each serving of rice with 1Tbsp sugar free BBQ sauce and slice of lemon.
  17. Enjoy!

*Cost Per Serving based on average between SE MN local online Target and Cub prices from October 2022.

2 thoughts on “Gluten Free Dairy Free Chicken and Rice Bake with Brussels Sprouts

  1. Pingback: Dairy Free (and Gluten Free) Meal Preps | Cooking al Dante

  2. Pingback: Healthy Gluten Free Meal Preps | Cooking al Dante

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