By Matthew Kotze
Preheat your oven to 375°F (190°C).
Dice the tomatoes and onion, and mince the garlic.
In a large oven-safe skillet, melt 2 tablespoons of butter over medium heat. Add 2 tablespoons of flour and stir constantly for 1-2 minutes to make a roux.
Gradually add 2 cups of water to the roux while whisking to form a smooth sauce.
Stir in the diced tomatoes and cook for 3-4 minutes until they start to soften.
Season the sauce with 1 teaspoon of salt and 1 teaspoon of black pepper.
Add the rice to the sauce and stir well to combine.
In a separate pan, heat 1 tablespoon of olive oil over medium heat. Season the chicken breast with a sprinkling of salt and pepper.
Cook the chicken for 4-5 minutes on each side until golden brown but not fully cooked through, then remove from the pan and set aside.
Add the diced onion and minced garlic to the skillet and sauté for 3-4 minutes until translucent.
Return the chicken to the skillet, nestling it within the rice and sauce. Cover with a lid or aluminum foil.
Bake in the preheated oven for 25-30 minutes, until the rice is cooked through and the chicken is fully cooked.
Remove the skillet from the oven, uncover, and sprinkle 1.5 cups of cheddar cheese evenly over the top.
Return to the oven for an additional 5 minutes, or until the cheese is melted and bubbly.
Garnish with fresh chopped herbs if desired. Serve hot.
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This Main Course Chicken recipe is ready in 50 minutes and features chicken breast, black pepper, tomatoes and other delicious ingredients. Contains 550 calories total.
Preheat your oven to 375°F (190°C).
Dice the tomatoes and onion, and mince the garlic.
In a large oven-safe skillet, melt 2 tablespoons of butter over medium heat. Add 2 tablespoons of flour and stir constantly for 1-2 minutes to make a roux.
Gradually add 2 cups of water to the roux while whisking to form a smooth sauce.
Stir in the diced tomatoes and cook for 3-4 minutes until they start to soften.
Season the sauce with 1 teaspoon of salt and 1 teaspoon of black pepper.
Add the rice to the sauce and stir well to combine.
In a separate pan, heat 1 tablespoon of olive oil over medium heat. Season the chicken breast with a sprinkling of salt and pepper.
Cook the chicken for 4-5 minutes on each side until golden brown but not fully cooked through, then remove from the pan and set aside.
Add the diced onion and minced garlic to the skillet and sauté for 3-4 minutes until translucent.
Return the chicken to the skillet, nestling it within the rice and sauce. Cover with a lid or aluminum foil.
Bake in the preheated oven for 25-30 minutes, until the rice is cooked through and the chicken is fully cooked.
Remove the skillet from the oven, uncover, and sprinkle 1.5 cups of cheddar cheese evenly over the top.
Return to the oven for an additional 5 minutes, or until the cheese is melted and bubbly.
Garnish with fresh chopped herbs if desired. Serve hot.
Calories per Serving: 550
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