BBQ Chicken with Broccoli

& UNCLE BEN'S® READY RICE® Whole Grain Brown

  • 48 m
  • 15 ingredients
  • 990 Cal

INGREDIENTS

  • 1 Bacon

  • 4 Boneless Skinless Chicken Breasts

  • 1/2 bunch Fresh Thyme

  • 2 heads Broccoli

  • 1 Garlic Clove

  • 1/4 Yellow Onion

  • 2 bags UNCLE BEN'S® READY RICE® Whole Grain Brown

  • 1/2 Tbsp Dried Mustard Powder

  • 2 3/4 tsp Kosher Salt

  • 1 1/4 tsp Black Pepper

  • 1/2 tsp Paprika

  • 1/2 tsp Ground Cumin

  • 1 tsp Red Pepper Flakes

  • 1 cup Tomato Ketchup

  • 2 Tbsp Molasses

  • 2 Tbsp Light Brown Sugar

  • 1 Tbsp White Vinegar

  • 2 Tbsp Olive Oil

STEPS

  1. Preheat

    Preheat the oven to 425F.

    Line two sheet pans with foil.

  2. Start BBQ Sauce

    Prepare ingredients. Wrap bacon slice tightly around thyme.

    Add olive oil to medium saucepan over medium heat.

    Add bacon wrapped thyme, cook for 3 - 4 minutes.

    Add onion & garlic, continue to cook slowly for 5 minutes.

  3. BBQ Sauce Cont.

    Add remaining ingredients to saucepan with bacon.

    Reduce heat to low; cook, stirring occasionally, for 10-15 minutes.

    Strain sauce.

  4. Bake Chicken Breast

    Season chicken.

    Bake for 22 - 28 minutes, let rest for 5 minutes.

    * Why rest? Because proteins continue to cook once removed from the oven!

  5. Bake Broccoli

    Drizzle broccoli with olive oil. Season.

    Bake for 18 minutes.

  6. Heat Rice

    Gently squeeze the sides of the pouch to break apart the rice, and pour contents into a skillet.

    Add water, and heat on medium-high heat, stirring occasionally, for 2 minutes or until heated thoroughly.

  7. Serve

    Top chicken with BBQ sauce.

    Serve with rice & broccoli.

    Enjoy!

NUTRITION

Summary

Fat


18%


DV

Carbs


50%


DV

Protein


133%


DV

Details

% Daily Value **

Amount Per Serving

  • Calories

    990 kcal

  • 18% Low Fat

    14.0 g

  • 15% Total Saturated Fat

    3.0 g

  • Unsaturated Fat

    11 g

  • 56% Cholesterol

    170 mg

  • 100% Sodium

    2410 mg

  • 50% Total Carbohydrate

    139 g

  • 31% Fiber Total Dietary

    9 g

  • Sugars Total

    32 g

  • 133% Excellent Source: Protein

    67 g

  • 130% Excellent Source: Vitamin C

    121 mg

  • 10% Calcium Ca

    139 mg

  • 25% Iron Fe

    5.0 mg

  • 40% Good Source: Potassium

    1880 mg

  • 30% Vitamin E

    5 mg

  • B-Vitamins

  • 60% Thiamin

    0.7 mg

  • 60% Riboflavin

    0.8 mg

  • 190% Niacin

    30.0 mg

  • 110% Pantothenic Acid

    5.5 mg

  • 160% Vitamin B-6

    3.0 mg

  • 30% Folate (B9)

    128 µg

  • 20% Vitamin B-12

    0.5 µg

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