Savory Baked Chicken + Grain Medley

Is anyone watching the new show, My Diet’s Better Than Yours? The show’s premise is taking 5 contestants on 5 different diet plans and seeing which diet is the best. It’s an interesting concept but they made a major boo-boo…

They forgot to add THM to the show!!! 

Perhaps if the show is signed on for a second season, they’ll wise up and add THM. 🙂

In the meantime, I’ll keep working on my THM skills and cooking delicious meals like this Savory Baked Chicken + Grain Medley adaptation I made from THM’s Balsamic Chicken recipe. I hope ya’ll enjoy it as much as I do!

Prep Time: 15 min
Cook Time: 1 hour
Servings: 2- 3 meals

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1 – 2 lb Boneless, Skinless Chicken Breast
1 cup Chicken Broth (or Stock)
1/2 cup Balsamic Vinegar
1 can Whole Tomatoes, with juice
2 Onions, quartered
1 3/4 TBSP Italian seasoning
3/4 tsp Onion Powder
1 1/2 tsp Garlic Powder
Salt & Pepper to taste
1 packet Minute Rice: Multi-Grain Medley
1 – 2 tsp Red Pepper Flakes (if you want to make this dish spicy)

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Preheat the oven to 350 degrees.

Remove any excess fat from the chicken and place the meat into a bowl. Cut the onions in quarters or thick slices and toss into the bowl with the chicken.  Add in the can of whole tomatoes.  Use your hand to gently squeeze and burst open each tomato, releasing the juices and creating tomato chunks.

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After the tomatoes are broken apart, add the Italian seasoning, garlic powder, onion powder, salt, and pepper to the mixture. If you’d like to make this meal spicy, toss in some red pepper flakes. Add in the chicken broth and balsamic vinegar and stir the mixture until the chicken and vegetables have been well coated.

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Lightly coat a 9×13 glass pan with coconut oil spray.  Pour the mixture into the bowl and spread the chicken and vegetables evenly throughout the dish.  Spoon some of the sauce on top of the chicken and then place the glass dish into the oven.

Bake for 30 minutes.

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Remove the dish from the oven, and flip the chicken over and stir the sauce and vegetables. Spoon some more of the sauce and vegetables on top of the chicken and then place the dish back in the oven.

Bake for 30 more minutes.

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While the chicken is in the oven for the 2nd 30 minutes, place 1 packet of the Minute Rice: Multi-Grain Medley in a rice cooker.  Cover the grains with water, place a lid on the rice cooker, and cook away. It took my rice cooker about 30 minutes to fully cook the grain mixture, perfect timing!

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Once the 2nd round of 30 minutes is over, remove the chicken from oven.  Slice into the thickest chicken breast and check to make sure it is fully cooked (no pink!) or use a meat thermometer to check the temperature in the center of the meat. I did the slice method since my meat thermometer is currently packed away in a box somewhere – one day I’ll find it!

Serve and Enjoy!

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I was able to portion out 3 meals with this ingredient list.

If you’re doing the THM plan, please note that 1 packet of the Minute Rice Medley is 2 servings, and 33g carbs per serving (or 66 for 1 packet). This lends itself to perfectly being an E-meal! The Rice Medley contains brown rice, thai red rice, wild rice, and quinoa. Its delicious when seasoned with a pinch of sea salt and pepper.

*This is my version of THM’s Balsamic Chicken with some ingredients added/subtracted, different cooking method and cooking time*

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