Baked Chicken and Rice
This Baked Chicken and Rice provides 29g protein and 456 calories per serving with carbs included for post-workout recovery. Batch-preps 6 servings quickly on the stovetop, covering your protein and carb needs in a single containerized meal for training days.
Ingredients
- •Unsalted Butter(15g)
- •Yellow Onion(480g)
- •Garlic(15g)
- •Brown Rice(360g)
- •Low Sodium Chicken Broth(720g)
- •2 teaspoons kosher salt (divided)
- •Chicken Thigh, Bone-In, Skin-On(907g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Paprika, Ground(5g)
- •Oregano, Dried(5g)
- •Garlic powder(3g)
- •Peas And Carrots, Frozen, Mixed
- •Parsley, Fresh
Instructions
- 1Place a rack in the center of your oven and preheat to 350°F
- 2In a large cast-iron skillet or Dutch oven with a lid, melt the butter over medium heat (if you don’t have a lid for your skillet, you can use a double layer of aluminum foil). Add the onions and cook, stirring often, until softened, about 5 minutes.
- 3Add the rice, garlic, and 1½ teaspoons salt. Toast until the grains are fragrant and translucent, about 5 minutes.
- 4Add the broth and increase the heat to bring to a boil. Turn off the heat.
- 5In a large bowl, combine the paprika, oregano, garlic powder, and remaining ½ teaspoon salt. Pat the chicken dry, then add to the bowl and toss to coat in the seasoning mixture.
- 6Arrange the chicken on top of the rice (it's OK if it overlaps).
- 7Cover the dish and bake for 60 minutes. Remove the lid and continue baking, uncovered, until the liquid is absorbed and the rice is fluffy and tender, about 10 to 15 minutes more.
- 8Remove the dish from the oven. Scatter the frozen peas and carrots over the chicken and rice, recover the dish, and rest for 5 to 10 minutes to warm the vegetables through and finish steaming the rice. Stir the peas and carrots into the rice, sprinkle with parsley, and serve.
Nutrition — Per Serving
456
calories
29g
protein
28g
fat
- Carbohydrates
- 26g
- Saturated fat
- 7.1g
- Sodium
- 286 mg
- Dietary fiber
- 3.1g
6 servings per batch · ~418g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Chicken and Rice have per serving?
Each serving contains 29g of protein at 456 calories with 28g fat and 26g carbs. The balanced macronutrient split makes this a complete meal rather than a protein-only component.
How long does Baked Chicken and Rice take to prep?
Baked Chicken and Rice qualifies as quick prep and yields 6 servings in one cooking session on the stovetop. Batch-prepping all six meals at once is substantially more efficient than cooking individual portions throughout the week.
Is Baked Chicken and Rice good for muscle gain?
At 29g protein and 456 calories with 26g carbs per serving, this recipe supports muscle gain phases with balanced nutrition for post-workout recovery. The included rice provides glycogen replenishment while the protein supports muscle protein synthesis alongside resistance training.
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