
One Pan Asian Chicken & Rice
This One Pan Asian Chicken & Rice provides 9g protein and 348 calories per serving — a light carb-based dinner option. Five servings cook quickly on the stovetop, functioning best as a carb vehicle paired with additional protein to hit daily targets.
Ingredients
- •Chicken Thigh, Bone-In, Skin-On
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Soy Sauce, Low Sodium(30g)
- •Honey(30g)
- •Garlic(30g)
- •Hoisin sauce(30g)
- •Vinegar, Rice(15g)
- •Sesame Oil, Toasted(5g)
- •1 pinch ground white pepper (to season)
- •Yellow Onion
- •Low Sodium Chicken Broth(600g)
- •White Rice(360g)
- •1/2 cup water
- •Oyster sauce(15g)
- •Five-Spice Powder, Chinese(3g)
- •Corn, Sweet, Frozen(60g)
- •Peas And Carrots, Frozen, Mixed(120g)
- •Green Onion (Scallion)
Instructions
- 1Wash and pat the chicken dry with a paper towel. In a shallow bowl, whisk together the soy sauce, honey, minced garlic, hoisin sauce, rice vinegar, sesame oil, and a pinch of white pepper. Add the chicken and coat evenly in the sauce.
- 2Heat a small amount of oil in a 10–12 inch cast iron pan or large skillet over medium-high heat. Sear the chicken skin-side down for 3–4 minutes until the skin is golden brown and crispy, then flip and sear the other side for 3–4 minutes until golden. Transfer the chicken to a plate, leaving the sauce in the pan.
- 3Add the diced onion and remaining minced garlic to the pan and stir occasionally over medium-high heat for 1–2 minutes until fragrant. Add the dry rice and stir to coat with the pan sauce, cooking for 1 minute.
- 4Pour in the chicken broth, oyster sauce, remaining hoisin sauce, and Chinese five-spice powder. Stir well to combine, then return the chicken and any juices to the pan. Reduce heat to medium-low, cover with a lid, and simmer for 15–18 minutes until the rice is nearly tender and most liquid is absorbed.
- 5Uncover the pan and stir the frozen corn, peas, and carrots around the chicken, ensuring vegetables are partially covered with rice. Cover again and cook over medium-low heat for 8–10 minutes until the vegetables are heated through and the rice is fully tender.
- 6Check that the chicken internal temperature reaches 165°F at the thickest part of the thigh. If crispier skin is desired, uncover and increase heat to medium-high for 2–3 minutes, watching carefully until the skin is golden and crisp.
- 7Divide the chicken and rice evenly into 5 airtight containers while hot. Garnish each portion with fresh chopped green onions before serving or storing.
Nutrition — Per Serving
348
calories
9g
protein
2g
fat
- Carbohydrates
- 74g
- Saturated fat
- 0.4g
- Sodium
- 575 mg
- Dietary fiber
- 2.8g
5 servings per batch · ~260g each
Macro data sourced from USDA FoodData Central
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How much protein does One Pan Asian Chicken & Rice have per serving?
Each serving contains 9g of protein and 348 calories. This recipe is carb-heavy at 74g per serving with minimal fat at 2g, making it better suited for fueling workouts than meeting protein targets.
How long does One Pan Asian Chicken & Rice take to prep?
This is a quick prep recipe that batches 5 servings in one pan on the stovetop. You can have all meals ready in minimal time, ideal for weeknight meal prep when you need to move fast.
Is One Pan Asian Chicken & Rice good for fat loss?
At 348 calories and only 2g fat per serving, this recipe works well during fat loss phases focused on calorie deficit. The high carbohydrate content (74g) is best consumed around training sessions to maximize energy utilization.
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