PF
Appetizing roasted chicken drumsticks served in a black pan.
Stovetop~50 minComplexity

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.

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Ingredients

5 servings
  • 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

  1. 1Wash and pat the chicken dry with paper towels, then season generously with salt, pepper, and garlic powder on all sides.
  2. 2Heat olive oil in a 10–12 inch cast iron pan over medium-high heat until shimmering but not smoking. 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 to a plate.
  3. 3Pour off half the fat from the pan, then add the onion and bacon over medium-high heat. Cook, stirring occasionally, for 5–6 minutes until the bacon is crispy and the onion is soft. Add the fresh garlic, paprika, and saffron; cook for 1–2 minutes until fragrant. Stir in the tomato and roasted red peppers, cooking for 2–3 minutes until softened. Pour in the chicken broth and white wine, stirring to combine and scrape up any browned bits from the bottom of the pan.
  4. 4Stir the rice into the liquid and simmer uncovered over medium-high heat for 5 minutes, stirring occasionally. Return the chicken and any accumulated juices to the pan, nestling it into the rice. Cover tightly with foil and transfer to a preheated 390°F oven. Bake for 40 minutes until the rice is tender and has absorbed most of the liquid.
  5. 5Remove the foil and increase the oven to broil on medium-high heat. Transfer the chicken pieces to a clean plate, then stir the frozen peas into the rice. Place the chicken back on top of the rice and broil for 8–10 minutes until the chicken skin is crispy and golden and the peas are heated through.
  6. 6Garnish with fresh chopped parsley and divide the entire pan evenly into 5 airtight containers while hot. Cool to room temperature before sealing and refrigerating for up to 4 days.

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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Common questions

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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