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Healthy Chicken and Rice - A Simple, Satisfying Weeknight Meal

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 servings

Ingredients
  

  • Chicken: 1.5 pounds boneless, skinless chicken breasts or thighs, cut into bite-size pieces
  • Rice: 1.5 cups long-grain brown rice (or jasmine/basmati white rice; see notes in steps)
  • Broth: 3 to 4 cups low-sodium chicken broth (amount varies by rice type)
  • Vegetables: 1 medium onion (diced), 2 cloves garlic (minced), 1 red bell pepper (diced), 1 cup frozen peas
  • Healthy fats: 1 to 2 tablespoons olive oil
  • Seasonings: 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1/2 teaspoon ground turmeric (optional for color), 1/2 teaspoon ground cumin, 1 bay leaf
  • Acid and freshness: Juice of 1/2 lemon, 2 to 3 tablespoons chopped fresh parsley or cilantro
  • Salt and pepper: To taste
  • Optional add-ins: 1 cup chopped spinach or kale, 1 small carrot diced, red pepper flakes for heat

Instructions
 

  • Season the chicken. Pat the chicken dry. Toss with 1/2 teaspoon salt, 1/4 teaspoon pepper, smoked paprika, and cumin. This quick seasoning helps the chicken brown and adds flavor from the start.
  • Sear the chicken. Heat olive oil in a large, deep skillet or Dutch oven over medium-high. Add the chicken in a single layer and cook 3 to 4 minutes per side until lightly browned. It doesn’t need to be fully cooked yet. Transfer to a plate.
  • Cook the aromatics. In the same pan, reduce heat to medium. Add the onion and bell pepper with a pinch of salt. Cook 4 to 5 minutes until softened. Stir in the garlic and oregano, and cook 30 seconds until fragrant.
  • Toast the rice. Add the rice to the pan and stir to coat with the oil and veggies for 1 to 2 minutes. This step helps keep the grains fluffy and adds a nutty flavor.
  • Add broth and spices. Stir in the bay leaf and turmeric (if using). Pour in chicken broth: 4 cups for brown rice or 3 cups for white jasmine/basmati. Scrape up any browned bits from the pan.
  • Simmer gently. Return the chicken (and any juices) to the pan. Bring to a gentle simmer, then reduce heat to low, cover, and cook until rice is tender. Brown rice: 35 to 45 minutes. White rice: 15 to 20 minutes.
  • Add peas and greens. In the last 5 minutes of cooking, stir in peas and spinach or kale if using. Cover and let them steam until vibrant and tender.
  • Finish and rest. Remove from heat. Stir in lemon juice and half the herbs. Taste and adjust salt, pepper, or acid. Cover and let rest 5 minutes so the rice settles.
  • Serve. Fluff with a fork, remove the bay leaf, and top with remaining herbs. Add a drizzle of olive oil or a sprinkle of red pepper flakes if you like a little heat.