When you come to think of making a healthy and tasty chicken meal for your family, you can always trust this recipe to take you there. Baked maple chicken with wild rice and pear pilaf has been a favorite for many, not just for its delicious taste, but also for its vibrant, healthy content, not to mention that it is also very easy to prepare and does not take much of your time as well. The meal is complete in itself, but splashing in some Bartlett pears throws in a fresh and even tastier touch. For the best of flavor, you need to get the maple syrup on board, brushing it into the chicken from the oven. You can never go wrong with the antibiotic-free chicken. Without much ado, let’s get into the recipe.
Servings for 6
Total time: 55 mins
Prep time: 10 mins
Cook time: 45 mins
1 whole chicken (about 3 ½ pounds), cut into 8 pieces
4 teaspoons divided extra-virgin olive oil
¼ teaspoon black pepper, ground
½ teaspoon divided fine sea salt
1 tablespoon maple syrup
1 chopped small onion
1 rib thinly sliced celery
2 cloves garlic, finely chopped
1 ½ cup brown rice
3 cups of chicken broth
2 pears (organic Bartlett), peel, core and cut into pieces
1 teaspoon of thyme leaves, fresh and chopped
Start by heating your oven to 400 degrees F. then put your chicken on a rimmed baking sheet or a roasting pan, and then coat with about 2 teaspoons of the olive oil. Sprinkle the pepper and about ¼ teaspoon of salt on top, and then bake in the oven for about 45 minutes to make sure it is well cooked through before removing from your oven.
In the meantime, heat the rest of the olive oil in a medium saucepan over medium-high heat. Now, add onion, together with celery and the garlic and let cook for 5 to 7 minutes, until golden. Add the rice and broth and continue cooking until they boil. Then reduce the heat, cover, and leave them to simmer for about 365 minutes. Once ready, add the pears, thyme and the rest of salt. Keep cooking for 10 more minutes until the rice is tender and has absorbed the liquid. Now, serve with chicken.
Total fat 22g
Saturated fat 6g
Cholesterol 115 mg
Sodium 380 mg
Dietary fiber 5 g
Protein 39 g
This meal offers the best you can find in chicken and rice combinations. If you are into getting some proteins and a fair share of carbs, then this is the way to live the best of both worlds. If you have not tried it yet, then the time to get down and prepare this fantastic meal is now, and you can as well include it in your diet list because it is most likely once you try it out, you cannot resist the urge. Do not take it for my word, go ahead and see it for yourself.