
One Pot Chicken and Rice
This One Pot Chicken and Rice packs 39g protein and 565 calories per serving. Batch-preps 6 servings in quick time on the stovetop, covering your midweek prep with a reliable carb-and-protein combination. Efficient for lifters balancing protein intake with post-workout carb replenishment.
Ingredients
- •Chicken Thigh, Boneless Skinless(907g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •2 teaspoons kosher salt
- •Paprika, Smoked(10g)
- •Chili powder(10g)
- •Brown sugar(5g)
- •½ teaspoon freshly cracked black pepper
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon
- •Shallot
- •Bell Pepper
- •Rice, Jasmine, White, Dry(360g)
- •Garlic
- •Turmeric, Ground(3g)
- •Dill, Fresh(15g)
- •Low Sodium Chicken Broth(720g)
- •Greek Yogurt (2%)(240g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Cilantro, Fresh(60g)
- •Dill, Fresh(30g)
- •Garlic
- •Lemon Juice, Fresh(45g)
- •1 teaspoon kosher salt
Instructions
- 1Make the chicken. Pat chicken dry with paper towels and season all over with 1 teaspoon of the salt.
- 2In a small bowl, combine 1 teaspoon of the smoked paprika, 1 teaspoon of the chili powder, the brown sugar, and the black pepper.
- 3Heat 1 tablespoon of olive oil in a large saucepan over medium-high heat. Once the oil is glistening, working in batches as necessary, add the chicken in a single layer. Cook, undisturbed, until the chicken is lightly browned, 4-5 minutes per side. Season the chicken in the pot with the spice mixture and cook until golden all over, about 1 more minute. Transfer the chicken to a plate.
- 4Add another tablespoon of olive oil to the saucepan and reduce the heat to medium. Add the lemon slices in an even layer and cook until caramelized, 5-7 minutes. Transfer the lemons to the plate with the chicken. Add 2-3 tablespoons of the chicken stock to the pan and scrape up any browned bits from the bottom of the pan.
- 5Add the remaining 1 tablespoon of olive oil to the saucepan. Once the oil is glistening, add the shallots and peppers and cook until softened, about 4 minutes. Add the rice, garlic, turmeric, dill, the remaining teaspoon of salt, the remaining teaspoon smoked paprika, and the remaining teaspoon chili powder. Cook, stirring, until spices are fragrant, about another 2 minutes. Add the chicken stock and stir to combine. Return the chicken, lemons and any collected juices to the saucepan. Bring to a simmer, cover and cook until the liquid has absorbed, the rice is tender, and the chicken is cooked through, about 20 minutes.
- 6Meanwhile, make the herb yogurt. In a medium bowl, stir together the yogurt, cilantro, dill, garlic, lemon juice, and salt.
- 7Divide the chicken and rice between plates and garnish with cilantro and dill. Serve the cilantro yogurt on the side.
Nutrition — Per Serving
565
calories
39g
protein
21g
fat
- Carbohydrates
- 55g
- Saturated fat
- 4.3g
- Sodium
- 324 mg
- Dietary fiber
- 2.8g
6 servings per batch · ~408g each
Macro data sourced from USDA FoodData Central
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How much protein does One Pot Chicken and Rice have per serving?
Each serving contains 39g of protein and 565 calories, with 21g fat and 55g carbs. This balanced macro profile delivers solid protein without excessive calories per serving.
How long does One Pot Chicken and Rice take to make?
Total cook time is under 20 minutes in one pot, and the recipe batch-preps 6 servings at once. You're averaging less than 3 minutes of active time per meal when spread across your week.
Is One Pot Chicken and Rice good for muscle gain?
At 39g protein and 565 calories per serving, this recipe fits well into muscle gain phases where you need consistent protein intake and sufficient carbs for training. The 55g carbs per serving support glycogen repletion while staying volume-efficient.
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