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Easy Dinner Recipes: Healthy Chicken and Rice with Sausage, Shrimps and Vegetables. Healthy Dinner



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Easy 1-pan oven baked chicken and rice with sausage, shrimps, and lots of vegetables. A perfect, healthy, low calories, easy dinner for any night you don’t want to spend too much time at the stove. 10 minutes prep and your oven will do the rest of the cooking.
As my usual dinner recipes, this one is no exception – easy, healthy, affordable, and of course, delicious.
Note: the jumbo shrimps are most expensive items, replace them with chicken and you have a $2.00 serving dinner. Enjoy!
I fight mom’s & dad’s genes of high blood pressure, high cholesterol, heart diseases, and colon cancer with affordable, easy, healthy, and delicious food every day.

More dinner recipes: https://www.youtube.com/playlist?list=PLmHu_V1g0Z3INsf2nb9GIZTPOOLd3NDEY

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What I used (great items with great price; I'm frugal):
* Any unlisted item here is best to buy from local grocery stores
* French 4-qt casserole dish with glass cover https://amzn.to/3RiUdU8
* Rosemary https://amzn.to/3CIfgvD
* Garlic powder https://amzn.to/3AksKL6
* Kosher salt https://amzn.to/3KoZmYz
* Black ground pepper https://amzn.to/3CBzYwU
* Red pepper flakes https://amzn.to/3pP5907

Easy high protein 1-pan Baked chicken and rice with shrimps, sausages and vegetables
o Time: active: 10 mins; inactive: 60 mins
o Serving: 4
o Cost: $3.12/serving, local cost in KY, USA
o Calories: 580/serv, source: USDA
o Protein: 77g/serv, USDA
o Equipment: 9x9 inch (23x23 cm) baking dish OR 4-qt casserole dish

Ingredients:
• 1 ¼ cup (250g) uncooked long-grain rice
• 2 cups (473 mL) chicken broth
• 1 tsp (1.2g) rosemary
• 2 tsp (3.2g) garlic powder
• 1 tsp (2.3g) paprika
• ¼ tsp (0.6g) black ground pepper
• Pinch of red pepper flakes - optional
• 2 TBS (30 mL) Olive oil
• 2 ½ - 3 cups (330g – 396g) frozen vegetables (corn, peas, carrots, green beans, etc.)
• 1 large chicken breast
• 1 link Italian sausage (hot/mild/sweet)
• 12 frozen jumbo shrimps

Instructions:
1. Preheat oven to 400 F (204 C)
2. Add rice into the baking dish; rinse and drain a couple times;
3. Add broth, and all the seasoning. Stir to mix. Spread the rice evenly in the bottom.
4. Add frozen vegetables and spread them out in the bottom.
5. Cut chicken into large pieces; arrange in the dish
6. Squeeze and pluck sausage out of its case. Arrange its chunks in the dish
7. Arrange shrimps on top. Cover with foil and poke a few holes.
8. Bake for 45 minutes then remove the foil. Bake for another 15 minutes.
9. Cool for 5 mins before serving
10. Sprinkle some chopped green onion for garnishing if desired
!!! Note: add more salt to taste if needed the next time you make this dish again.
Category
Healthy food
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