Heartburn-Friendly Baked Chicken and Rice Recipe

Skinless chicken breast
Paul Poplis/Photolibrary/Getty Images
Total Time 90 min
Prep 15 min, Cook 75 min
Yield 4 servings Baked Chicken

Pull out all the stops with this Heartburn-Friendly Baked Chicken and Rice recipe. A creamy mushroom sauce cloaks tender baked chicken breasts in this easily prepared low-fat entrée.

It is commonly accepted that dishes with high fat content can trigger episodes of acid reflux and heartburn. Well, this company-ready recipe takes the worry out by using low-fat ingredients.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 2 (10.75-ounce) cans reduced-fat condensed cream of mushroom soup
  • 2 1/2 cups skim milk
  • 1 1/2 cups uncooked long-grain white rice
  • 2 (4.5-ounce) cans sliced mushroom

Preparation

  1. Heat oven to 350 degrees Fahrenheit.
  2. In a large mixing bowl, combine 2 (10.75-ounce) cans reduced-fat condensed cream of mushroom soup with 2 1/2 cups skim milk and stir until well blended.
  3. Take 1 cup of soup-and-milk mixture and set aside.
  4. To the bowl with the remainder of the soup-and-milk mixture, add 1 1/2 cups uncooked long-grain white rice and 2 (4.5-ounce) cans drained sliced mushrooms.
  5. Pour rice-and-soup mixture into a 13- by 9-inch baking dish that has been coated with nonstick cooking spray.
  1. Place 4 boneless, skinless chicken breasts on top of rice-and-soup mixture in pan.
  2. Pour the 1 cup of set-aside soup and milk mixture over the chicken.
  3. Cover baking dish with aluminum foil and bake for 1 hour.
  4. Remove foil and bake for an additional 15 minutes. Serve hot.

How to Cook Chicken Breasts

Boneless, skinless chicken breasts are so lean, it's far too easy to overcook them until they become dry and tough.

Chicken breasts can be cooked with dry heat (grilling, sautéing, baking or pan searing) or with moist heat (poaching in a sauce or broth, wrapping in parchment paper or foil, in soups and stews). 

When using dry heat methods, cook over high heat, quickly to brown the outside without drying out the inside.  Moist heat methods should use low heat and longer cooking to keep the chicken tender. 

Just don't overcook your chicken. The internal temperature on an instant-read thermometer should register 160 to 170 degrees F.

That's 71 to 76 degrees C.

The Skinny on Skinless Chicken Breasts

Beef has fat marbled throughout the meat, so you can't remove it. Chicken's fat, however, is mostly in the skin which can easily be peeled off. The benefits for those seeking to eat low-fat are clearly evident. But compare the nutritional facts for a 4-ounce skinless chicken breast with a 4-ounce skin-on chicken breast:

  • A 4-ounce skin-on chicken breast rings up at 188 calories, 49 percent of which are from fat. It contains 10.5 grams total fat, and 3 grams of saturated fat.
  • A 4-ounce skinless breast is 118 calories, with 11 percent of calories coming from fat. It contains a mere 1.4 grams of total fat and 0.4 grams of saturated fat.

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