One Pan Crispy Spanish Chicken and Rice (Arroz Con Pollo)
This One Pan Crispy Spanish Chicken and Rice delivers 37g protein and 834 calories per serving — a high-protein, calorie-dense option for gaining phases. Five servings cook quickly on the stovetop, providing a complete carb-and-protein meal that handles significant portions of your daily macros.
Ingredients
- •Chicken Thigh, Bone-In, Skin-On(630g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •2 pinches salt and freshly ground black pepper
- •Garlic powder(5g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Bacon, Center-Cut Pork(170g)
- •Garlic(180g)
- •Paprika, Ground(10g)
- •Saffron, Dried(3g)
- •Tomato
- •Red Peppers, Roasted, Jarred(240g)
- •Low Sodium Chicken Broth(360g)
- •Wine, White, Dry(120g)
- •White Rice(360g)
- •Peas, Sweet, Frozen(180g)
- •Parsley, Fresh
Instructions
- 1Preheat an oven to 200℃ | 390℉. Wash and pat chicken dry with a paper towel. Season with salt, pepper and garlic powder. Heat a small amount oil in a 10-12 inch cast iron pan over medium-high heat until hot but not smoking. Sear chicken thighs skin-side down, turning once until golden brown on both sides, (about 3 minutes each side). Transfer chicken to a plate.
- 2Pour out half of the fat from skillet and add onion and bacon. Fry, stirring, until onion has softened and bacon has crisped (about 5 minutes). Add the garlic, paprika and saffron; cook until fragrant. Add tomatoes and peppers, fry until soft. Stir through the stock (or broth) and wine, stirring all ingredients to combine well. Salt to season (if needed)
- 3Add rice and allow to simmer, uncovered, for about 5 minutes, while stirring occasionally. Return the chicken and any juices from the plate to the pan; cover with a double layer of foil and transfer to the oven to bake for 40 minutes.
- 4Uncover the pan and check that rice is tender and the liquid has been absorbed. Change oven setting to grill/broil (on medium-high heat - depending on your oven). Transfer chicken pieces to a clean plate; stir peas through the rice, covering them with the hot rice as much as possible; place the chicken back on top of the rice and grill/broil for about 10 minutes OR until the chicken is golden and crisp, and the peas are cooked through. Garnish with fresh chopped parsley.
Nutrition — Per Serving
834
calories
37g
protein
38g
fat
- Carbohydrates
- 80g
- Saturated fat
- 10.8g
- Sodium
- 1184 mg
- Dietary fiber
- 4.7g
5 servings per batch · ~455g each
Macro data sourced from USDA FoodData Central
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How much protein does One Pan Crispy Spanish Chicken and Rice have per serving?
Each serving contains 37g of protein and 834 calories. The macros break down to 38g fat and 80g carbs, delivering solid protein content in a calorie-dense package suitable for high-calorie training phases.
How long does One Pan Crispy Spanish Chicken and Rice take to prep?
This is a quick prep recipe that batches 5 servings at once on the stovetop. You're getting five complete meals ready efficiently, making it ideal for weekend meal prep sessions.
Is One Pan Crispy Spanish Chicken and Rice good for muscle gain?
At 37g protein per serving with 834 calories, this recipe supports muscle gain phases where total caloric intake and protein needs are elevated. The 80g carbs per serving provide substantial glycogen replenishment for recovery and strength training.
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