Home > Recipes > Dinner Recipes > Braised Chicken with Rice
Braised Chicken with Rice

Recipe posted on: 15 January 2015

Braised Chicken with Rice

Recipe information

Serves: 4
Prep time: 35 minutes
Cook time: 35 minutes

Recipe nutrition

Calories: 506
Carbs: 38.3 grams
Protein: 42.7 grams
Fat: 20.8 grams

This is a really hearty winter recipe, that is very filling, delicious and full of fibre and nutrients.


  • 4 organic skinless chicken breasts fillets, cut in half
  • 4 large organic vine-ripened tomatoes, chopped
  • 1 red Spanish onion, chopped
  • 400ml chicken stock
  • 1/4 cup fresh basil
  • 200g snow peas
  • 4 zucchini, cut julienne
  • 1/2 cup wild and brown rice
  • 2-3 Tbsp balsamic vinegar
  • 1 small fresh chilli, seeded and chopped finely
  • 3 Tbsp extra virgin, cold pressed olive oil


  1. Heat 1 tablespoon of the olive oil in a large, cast iron casserole pan.
  2. Cook onion over low heat, until it is soft (add a little stock if the onion starts sticking to the pan).
  3. Add the vinegar, then add the garlic, chilli and tomatoes and cook uncovered on high heat, until the tomatoes are thick and pulpy.
  4. Add the stock and bring to the boil.
  5. Once it has boiled, reduce the heat and simmer gently, uncovered, until the sauce is reduced by about half and then season to taste with salt.
  6. Brush the chicken with some olive oil and brown it in a large saucepan over high heat.
  7. Add the browned chicken pieces to the tomato mixture.
  8. Cook the tomato mixture, covered on low heat, for about 20 minutes, or until chicken is properly cooked.
  9. Stir in the chopped basil.
  10. Meanwhile, cook the wild and brown rice, uncovered in salted water for about 20 minutes or until cooked.
  11. Drain the rice, stir in 2 tablespoons of olive oil and season with salt and pepper to taste.
  12. Spoon rice into bowls. Add the tomato chicken mixture and serve with the snow peas and zucchini on the side.

This recipe is a little high in fat, but if you trim the fat off the chicken, then it reduces the amount of fat in the recipe. It is relatively low in sodium (especially if you use your own chicken stock) and very high in fibre, making it a heart healthy recipe.

  Nutrition Information Amount % Daily
Calories 506 25.3%
Calories from fat 187 29%
Total fat 20.8 g 28.4%
Saturated fat 4.2 g 19.5%
Cholesterol 107 mg 35.4%
Sodium 222 mg 9.25%
Carbohydrate 38.3 g 17.0%
Dietary fibre 7.0 g 23.3%
Sugars 11.7 g n/a
Protein 42.7 g 28.5%
The % daily values are based on a diet of 2000 calories per day
These are approximate values.


Recent recipes
Hommous recipe


Hommous is a traditional Middle Eastern / Mediterranean dip which is high in protein and simple delicious...more
Mango and vegetable pasta recipe

Mango vegetable pasta

This healthy pasta is made without any dressing - the juicy mango provides a delicious flavoursome dressing...more
Prawn marinara pasta recipe

Prawn marinara

Prawns cooked in a rich fresh tomato-based sauce with lots of herbs and flavour...more
Featured recipes
Red snapper on quinoa recipe

Red snapper with quinoa

Red snapper is full of heart-healthy omega-3 fatty acids and the quinoa makes this gluen-free...more
Spicy red asparagus with salmon recipe

Spicy asparagus salmon

The asparagus is spiced and served with vegetables, quinoa and salmon pieces. Highly nutritious and tasty...more
Baked apple with glazed orange recipe

Baked apple with glazed orange

A dessert that is as decadent as it is tasty. Low in sugar, high in fibre...more
Popular recipes

Thai sweet chilli chicken salad

High in protein, sweet and savoury, with some heat from the chilli, this recipe is divine...more

Stuffed eggplant

The eggplant is stuffed with minced meat and vegetable and baked for a delicious meal...more

Poached eggs, spinach and mushrooms

Robust breakfast, high in protein, decadent, yet still exceedingly healthy and tasty...more

Most popular website content

Silica - a mineral essential for health


Silica is a trace mineral, good for the skin, bones and teeth...more
Silica - a mineral essential for health


Labyrinthitis is a disease of the inner ear, causing swelling and pain...more
Silica - a mineral essential for health

Calorie Intake

The recommended daily intake of calories is different for each age group and gender...more