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Main mealBalancedPoultry€€

Juicy One-Pan Chicken with Brown Rice

Name: Juicy One-Pan Chicken with Brown Rice
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 2
Ingredients: 320 g Chicken, breast, boneless, skinless, raw; 150 g Rice, white, long grain, unenriched, raw; 400 ml Soup, chicken broth cubes, dry, prepared with water; 1 medium Carrots, mature, raw; 80 g Peas, green, frozen, cooked, boiled, drained, without salt; 0.5 medium Onions, yellow, raw; 2 clove Garlic, raw; 1 tbsp Oil, olive, extra virgin; 1 tsp Spices, pepper, red or cayenne; 0.5 tsp Spices, oregano, dried; 0.5 piece Lemons, raw, without peel; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 1 handful Parsley, fresh

A perfectly balanced and nutritious meal that combines juicy chicken breast, brown rice and fresh vegetables.

Prep time15 min

Cook time35 min

Total time50 min

Servings2

Recipe

Chicken, breast, boneless, skinless, raw320 gRice, white, long grain, unenriched, raw150 gSoup, chicken broth cubes, dry, prepared with water400 mlCarrots, mature, raw1 mediumPeas, green, frozen, cooked, boiled, drained, without salt80 gOnions, yellow, raw0.5 mediumGarlic, raw2 cloveOil, olive, extra virgin1 tbspSpices, pepper, red or cayenne1 tspSpices, oregano, dried0.5 tspLemons, raw, without peel0.5 pieceSalt, table, iodized1 pinchSpices, pepper, black1 pinchParsley, fresh1 handful

Large pan with lid,Kitchen scale,Knife and cutting board,Rice strainer

Per servingTotal

Calories:595.8 kcal1191.5 kcal

Protein:45.8 g91.5 g

Carbohydrates:78.2 g156.3 g

Fiber:6.3 g12.6 g

Water:435.1 ml870.1 ml

Fat:11.7 g23.3 g

Micronutrients

Sugar:5.9 g11.8 g

Saturated fat:2.1 g4.1 g

Cholesterol:116.4 mg232.7 mg

Sodium:893.2 mg1786.3 mg

Potassium:966.8 mg1933.6 mg

Calcium:104.2 mg208.3 mg

Iron:3.2 mg6.4 mg

Magnesium:90.3 mg180.5 mg

Zinc:2.5 mg4.9 mg

Phosphorus:511.7 mg1023.3 mg

Vitamin C:30.8 mg61.5 mg

Vitamin A:369 µg737.9 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Rinse the brown rice under cold running water until the water runs completely clear. This removes excess starch and ensures the rice will be fluffy.
2Cut the chicken breast into strips, drizzle with a little lemon juice, and season with sweet paprika, oregano, salt and pepper.
3Heat olive oil in a pan. Quickly sear the chicken over high heat (about 2 minutes per side) until golden, but still slightly raw in the center. Remove the meat from the pan and place it on a plate.
4Add the onion and carrot to the same pan. Sauté for 3 minutes, then stir in the garlic and drained rice. Sauté the rice for 1–2 minutes until it becomes slightly translucent and absorbs the flavors from the pan.
5Pour in the chicken stock. Once it comes to a boil, reduce the heat to a minimum, cover with a lid, and cook for 25 minutes.
6After 25 minutes, place the seared chicken strips on top of the rice and sprinkle with peas. Cover again and cook for another 8–10 minutes, until the rice has absorbed all the liquid.
7Remove the pan from the heat and let it rest, covered, for 5 minutes. Finally, fluff with a fork, drizzle with the remaining lemon juice, and garnish with parsley.

Nutritional benefits

Thanks to its high content of quality protein and fiber, this meal supports stable blood sugar levels and contributes to muscle recovery after physical activity.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.