Smothered Chicken and Rice with Creamy Dijon Sauce

Overview

This Smothered Chicken and Rice dish brings together tender, seasoned chicken breasts, crispy bacon, and a creamy Dijon sauce for an irresistible meal that’s full of flavor. Served over fluffy white rice, this recipe makes for a satisfying dinner that’s easy to prepare yet packed with protein, healthy fats, and essential nutrients.

Ingredients (Serves 4)

• 4 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and pepper, to taste
• 1 cup heavy cream
• 1 cup chicken broth
• 1 tbsp Dijon mustard
• 4 slices of bacon, cooked and crumbled
• 2 tbsp fresh parsley, chopped (optional for garnish)
• 3 cups cooked white rice

Directions

1. Prepare the Chicken:

1. Rub each chicken breast with olive oil.
2. Season with garlic powder, paprika, salt, and pepper.

2. Cook the Chicken:

1. Heat a large skillet over medium heat.
2. Add the chicken breasts and cook for 5-7 minutes per side or until golden brown and cooked through. Remove from skillet and set aside.

3. Make the Creamy Dijon Sauce:

1. In the same skillet, lower the heat to medium-low.
2. Add chicken broth, heavy cream, and Dijon mustard. Stir and let it simmer for about 5 minutes until the sauce thickens.

4. Smother the Chicken:

1. Return the chicken breasts to the skillet, spooning the creamy sauce over each piece.
2. Let it simmer for an additional 3-4 minutes, allowing the chicken to absorb the flavors.

5. Serve:

1. Spoon the cooked white rice onto each plate, place a smothered chicken breast on top, and garnish with crumbled bacon and fresh parsley if desired. Enjoy!

Nutritional Information (Per Serving)

• Calories: 620 kcal
• Protein: 35 g
• Carbohydrates: 40 g
• Fat: 35 g
• Sodium: 650 mg
• Fiber: 2 g

Health Benefits of Smothered Chicken and Rice

1. High in Protein:
   Chicken breast provides lean protein, which is essential for muscle maintenance and immune health.
2. Rich in Healthy Fats:
   Bacon and olive oil offer healthy fats, supporting brain health and promoting satiety.
3. Boosts Bone Health:
   The dish is a good source of calcium from heavy cream, which supports strong bones.
4. Supports Heart Health:
   Garlic and olive oil contain heart-friendly compounds that may reduce blood pressure and cholesterol.
5. Provides Essential Vitamins and Minerals:
   Paprika is rich in vitamins A and C, both important for immune function, while parsley offers antioxidants.

Tips for Best Results

• Adjust the Spice: If you enjoy more spice, add a pinch of red pepper flakes to the seasoning.
• Rice Options: Swap white rice with brown rice or quinoa for extra fiber and nutrients.
• Add Veggies: Incorporate steamed broccoli or spinach into the dish for added color and nutrients.
• Storage: Store leftovers in an airtight container for up to 3 days in the fridge. Reheat gently to maintain the creamy texture of the sauce.

With tender chicken, a creamy Dijon sauce, and the crunch of bacon, this Smothered Chicken and Rice is a delightful, balanced meal perfect for any weeknight dinner.