One-Pan Chicken and Rice
Everything cooks in one pan — chicken thighs, rice, and vegetables in a savory broth. Budget-friendly and almost zero cleanup.
PROTEIN 34g
CALORIES 460
P:E RATIO 7.4
TIME 40m
YIELD 4
P:E 7.4
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
4 bone-in chicken thighs 34G PROTEIN
1.5 cups long-grain white rice CARB BASE
2.5 cups chicken broth 34G PROTEIN
1 cup frozen peas FLAVOR
1 onion, diced FLAVOR
2 cloves garlic, minced FLAVOR
1 tbsp olive oil FLAVOR
1 tsp paprika FLAVOR
Salt and pepper to taste FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 4 days.
- Batching: Bone-in thighs have more flavor and stay juicier than breast.
- Reheat: Microwave 2-3 minutes with a splash of broth to keep rice moist.
EXECUTION STEPS
01
THE MACRO PREP
Season chicken thighs with paprika, salt, and pepper.
02
HIGH HEAT SEAR
Heat olive oil in a large oven-safe skillet. Sear chicken skin-side down 5 minutes until golden.
03
HIGH HEAT SEAR
Remove chicken. Sauté onion and garlic 2 minutes.
04
VEGGIE STEAM-SAUTÉ
Add rice and broth, stir. Nestle chicken on top, skin-side up.
05
STEP 5
Cover and bake at 375°F for 25 minutes until rice is tender and chicken reaches 175°F.
06
STEP 6
Stir in peas during the last 5 minutes.