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
- 1Preheat an oven to 200C | 390F. Wash and pat chicken dry with a paper towel. Combine the soy sauce, honey, 1 tablespoon of minced garlic, 1 tablespoon of hoisin sauce, vinegar (or Chinese wine), sesame oil and a pinch of white pepper together in a shallow bowl. Add in the chicken and coat evenly in the sauce.
- 2Heat a small amount oil in a 10-12 inch cast iron pan over medium heat. Sear chicken thighs skin-side down, along with the sauce it was in, turning once until golden brown on both sides, (about 3 minutes each side). Transfer chicken to a plate.
- 3Add the onion and remaining garlic to the remaining sauce leftover from the chicken in the pan. (If the pan looks too dry, add in 1 tablespoon of cooking oil.) Fry, while stirring occasionally, until the garlic is fragrant (about 1 minute). Add in the rice and stir it through all of the flavours. Pour in the stock (or broth), water, oyster sauce, remaining hoisin sauce, and Chinese five spice powder, stirring all ingredients together well to combine. Salt to season (with a pinch of salt, ONLY if desired).
- 4Allow to simmer, uncovered, for about 5 minutes, while stirring occasionally. Return the chicken and any juices from the plate into the pan; cover with a lid or double layer of foil and transfer to the oven to bake for 40 minutes.
- 5Uncover the pan and check that rice is tender and the liquid has been absorbed. Stir in the carrots peas and corn around the chicken thighs, covering them with as much hot rice as much as possible; and bake for a further 10 minutes. Uncover; change oven setting to grill/broil (on medium-high heat - depending on your oven) and grill/broil for about 10 minutes OR until the chicken is golden and crisp, and the vegetables are cooked through. Garnish with fresh chopped green onions or scallions.
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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