
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
- 1Pat the chicken thighs dry with paper towels. In a small bowl, combine the smoked paprika, chili powder, brown sugar, and black pepper to create a spice blend.
- 2Heat 1 tablespoon of olive oil in a large saucepan over medium-high heat until shimmering. Working in batches to avoid crowding, add the chicken thighs in a single layer and cook undisturbed for 4–5 minutes until the undersides are lightly browned. Flip and cook the other side for 4–5 minutes until golden brown, then sprinkle the spice blend over the chicken and cook for 1 minute more until fragrant. Transfer the chicken to a plate.
- 3Add another tablespoon of olive oil to the saucepan and reduce heat to medium. Arrange the lemon slices in an even layer and cook for 5–7 minutes until caramelized on both sides. Transfer the lemons to the plate with the chicken. Add 2–3 tablespoons of chicken broth to the pan and scrape up any browned bits from the bottom using a wooden spoon.
- 4Add the remaining 1 tablespoon of olive oil to the saucepan. Once shimmering, add the shallot and bell pepper and cook over medium heat for 4 minutes, stirring occasionally, until softened. Add the rice, garlic, turmeric, fresh dill, and remaining smoked paprika and chili powder. Stir constantly for 2 minutes until the spices are fragrant and the rice is lightly toasted.
- 5Pour in the chicken broth and stir to combine. Return the chicken thighs and caramelized lemons (with any accumulated juices) to the saucepan. Bring to a simmer over medium-high heat, then cover with a lid and reduce heat to medium-low. Cook for 20 minutes until the liquid is absorbed, the rice is tender, and the chicken reaches an internal temperature of 165°F.
- 6While the rice cooks, prepare the herb yogurt: stir together the Greek yogurt, cilantro, fresh dill, garlic, fresh lemon juice, and salt in a medium bowl until smooth.
- 7Divide the chicken and rice evenly into 6 airtight containers while hot, distributing the lemon slices and broth evenly. Let cool to room temperature before sealing and refrigerating.
- 8To serve, reheat a portion in a microwave or stovetop, top with fresh cilantro and dill, and serve the herb 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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