Readers, Digest: Hummus-crusted chicken

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Now that it is almost October, the weather is getting colder. It is no longer unbearable to turn on the oven and fear that it will heat up the apartment. Cook up some rice along with this chicken casserole, and in less than an hour you will have a complete dinner.

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Chicken casserole dinner with rice. Photo credit: Christina Saschin

Total Time: 40 minutes
Yield: 2 servings

Ingredients:

  • 1 cup water
  • 1/2 cup brown rice
  • 2 chicken breasts
  • 1 zucchini
  • 1 yellow squash
  • 1/4 cup onion, diced
  • 1/4 cup hummus
  • 1/2 teaspoon Italian seasoning
  • 1 tablespoon olive oil
  • salt and pepper to taste

Directions:

  1. Preheat oven to 450 F.
  2. Start the rice first by letting water come to a boil in a pot. Then add the rice and let it simmer for 30 minutes until cooked.
  3. While the rice is cooking, dice the zucchini, yellow squash and onion.
  4. Add all of the chopped vegetables into a medium-sized bowl. Mix the veggies together and toss them with olive oil, salt and pepper.
  5. Pour the vegetables into a 9×9 glass baking dish.
  6. Put 2 chicken breasts on top of the vegetables. Next, lightly season them with Italian seasoning.
  7. Spread hummus onto each of the chicken breasts.
  8. Put tin foil on top of the glass dish before putting it into the oven for 30 minutes.
  9. For the last 5 minutes, take off the tin foil so the hummus can dry and make a crusted layer on top of the chicken.

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Nutrition Facts

  • One Serving: 477g
  • Calories: 377
  • Fat: 14g
  • Cholesterol: 74mg
  • Sodium: 242mg
  • Potassium: 889mg
  • Carbohydrates: 31g
  • Fiber: 5g
  • Sugar: 4g
  • Protein: 34g

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Christina Saschin can be reached at [email protected] or @Stina127 on Twitter.