One Pan Tomato Basil Chicken and Rice
This One Pan Tomato Basil Chicken and Rice contains 8g protein and 303 calories per serving — note this recipe is lower in protein than optimal for most lifters' targets. Cooks across 6 servings quickly, best used as a side component or combined with additional protein sources for complete macro coverage.
Ingredients
- •Chicken Thigh, Bone-In, Skin-On
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(120g)
- •Yellow Onion
- •Bell Pepper
- •Tomatoes, Sun-Dried, Packed In Oil(80g)
- •White Rice(320g)
- •Tomato, Canned, Crushed(411g)
- •Low Sodium Chicken Broth(420g)
- •1-2 teaspoons salt (adjust to your taste)
- •1/2 teaspoon pepper (adjust to your taste)
- •Basil, Fresh(5g)
- •Basil, Fresh(60g)
- •Basil, Fresh
Instructions
- 1Preheat oven to 200°c | 400°F. Heat the oil in a large, deep ovenproof cast iron skillet/or pan (over 30 cm or 12-inches). Add the chicken, skin side down; sear for 3-4 mins on medium-high heat. Turn each thigh and sear until golden all over. Transfer the chicken onto a warm plate.
- 2Add the garlic; fry until fragrant (about 30 seconds). Add the onion and red peppers / capsicum; fry for about 3 minutes or until and onion is transparent. Stir in the sun dried tomatoes, rice, crushed tomatoes and chicken broth (stock). Season with salt, pepper and dried basil. Bring to a simmer and allow the rice to soak up all the tomato flavours.
- 3Place chicken thighs, skin side up, over rice. Bring to the boil; rotate the chicken in the tomato sauce to coat; cover with foil; transfer to preheated oven and allow to bake for about 40 minutes, or until the rice has softened and absorbed the liquid and the chicken is cooked through. Stir through an extra 1/4 cup of water to the rice ONLY if needed (if rice hasn't cooked fully).
- 4Remove cover; change oven settings to broil / grill on medium heat for a further 8-10 minutes or until the chicken is crispy and golden.
- 5Season with extra salt to taste; sprinkle with freshly chopped basil to serve.
Nutrition — Per Serving
303
calories
8g
protein
5g
fat
- Carbohydrates
- 58g
- Saturated fat
- 0.7g
- Sodium
- 260 mg
- Dietary fiber
- 3.4g
6 servings per batch · ~239g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does One Pan Tomato Basil Chicken and Rice have per serving?
Each serving contains only 8g of protein and 303 calories, making this recipe lower in protein compared to other PrepForge options. The macro profile is heavily carb-focused at 58g per serving, which works better as a side or base rather than a standalone protein meal.
How long does One Pan Tomato Basil Chicken and Rice take to make?
Total time is under 20 minutes on the stovetop, and the recipe yields 6 servings from a single pan. This makes it efficient for batch-prepping a carbohydrate base across multiple meals throughout your week.
Is One Pan Tomato Basil Chicken and Rice good for muscle gain?
This recipe doesn't meet the protein threshold for muscle gain phases — at only 8g protein per serving, you'd need to pair it with a separate protein source to hit daily targets. The 58g carbs per serving are useful for post-workout glycogen replenishment when combined with higher-protein mains.
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