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FriChik Bake : Low Fat

FriChik Bake : Low FatThis one-dish meal is loaded with vitamins, proteins, and minerals. There is no added fat, yet it has a rich, satisfying flavor. Serves 4. Prep:10 minutes. Cooking: 50 minutes. Total time: 1 hr.


  • 1 (12 oz) can diced tomatoes with juice
  • 1/2 c onion, chopped
  • 1/2 c bell pepper, chopped
  • 1/2 c celery, chopped
  • 1 clove garlic, minced
  • 1 small jalapeno pepper, seeded, minced
  • 1/2 c raw long grain white rice
  • 1 tsp thyme
  • 1/8 tsp salt
  • 1 (12.5 oz) can Low Fat Worthington FriChik w/broth


  1. Preheat oven to 350 degrees F.
  2. In an 8 x 8 x 2 inch baking dish, place the diced tomatoes with their juice, onion, bell pepper, celery, garlic, jalapeno (optional), rice, thyme, salt, and the broth from the Worthington FriChik. With a spoon, stir these ingredients well and even them out in a layer.
  3. Nestle the Worthington FriChik pieces into the saucy mixture, spacing them evenly. Cover the baking dish tightly with foil.
  4. Bake 45-50 minutes, or until the rice swells and is fully cooked. Serve hot with a side of salad or fruit.

*I have enjoyed Worthington FriChik for years, and buy it frequently. Recently Atlantic Natural Foods sent free samples of their low fat products, and I have used them in this recipe.

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