Cheesy Baked Chicken with Courgette and Rice
This cheesy baked chicken with courgette and rice combines chicken breasts, grated courgette, carrot, and onion in a creamy sauce. Melted cheese finishes it in the oven, and it's served with basmati rice. Each serving has 44.5g of protein, so it's a filling family meal.
Nutrition
- Calories 620kcal 146kcal
- Fat 24.4g 5.7g
- Carbs 56.9g 13.4g
- Protein 44.5g 10.5g
- Fibre 3.7g 0.9g
Ingredients
Spoon measurements may change based on how you scoop the ingredients.
For the most accurate results and nutrition info, it’s best to use grams.
Method
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Why I Like this Recipe
I like having the vegetables mixed right into the main dish, especially on nights when I don't want to make extra sides. Grating them is a great way to use up courgettes and carrots without leaving big chunks in the sauce. Once the bake is in the oven, I can start the rice and tidy up most of the prep. It makes dinner feel easier, and there are four portions ready to serve from one dish.
Tips and Variations
- You can swap white basmati rice for brown basmati rice if you like a nuttier taste and want more fibre.
- You can use chicken mini fillets instead of sliced chicken breasts. Just adjust the cooking time if needed.
- Add a bit of smoked paprika along with the sweet paprika for a deeper, smokier flavour.
- Sprinkle fresh parsley or chives on top just before serving for a simple finishing touch.
- If you want fewer carbs, serve the chicken with steamed green vegetables instead of some or all of the rice.
Meal Storage
Let the chicken and sauce cool, then put them in an airtight container and refrigerate within 2 hours. They’ll stay fresh in the fridge for up to 3 days. Cool the cooked rice quickly, store it separately, and use it within a day. You can also cook fresh rice when reheating the chicken.
Freezer tips
You can freeze the cooked chicken and vegetable sauce in airtight, freezer-safe containers for up to 2 months. The creamy sauce may separate a little after thawing, but stirring gently as you reheat should bring it back together. For best results, freeze the chicken and sauce separately from the rice.
Defrost the chicken and sauce in the fridge overnight, then reheat until they’re piping hot throughout. If the sauce is too thick, add a splash of water. If you’re reheating cooked rice, do it only once and make sure it’s steaming hot.
Frequently Asked Questions
Yes. Use boneless, skinless chicken thighs in place of the breasts. They may need longer in the oven, depending on their thickness. This substitution will also change the calories and fat per serving.
Use 150ml of a cooking cream suitable for simmering and baking. The sauce thickness will depend on the product. Dairy double cream also works, but it will increase the calories and fat compared with the Elmlea Plant Double used here.
Yes. Replace the spelt flour with the same amount of plain flour, about 1 tablespoon. Either will help thicken the vegetable sauce.
The Cheddar and mozzarella blend used here gives both flavour and a softer melted topping. Use Cheddar alone for a stronger flavour, or mozzarella for a milder finish. Different cheeses will change the nutritional values.
Yes. Cook the bake fully, cool it promptly and refrigerate according to the storage advice above. Reheat until piping hot throughout and cook the rice fresh if serving it on a later day.
Closing Note
This bake has chicken under a layer of grated vegetables and melted cheese, making it a family dinner with mild, savoury flavours. Basmati rice rounds out the meal, and each of the four portions has 44.5g of protein. If you want another oven-baked dinner, try baked mozzarella chicken with pea rice.
- 💪 High Protein
- 🧊 Freezer Friendly
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