One-Pot Italian Tomato Chicken and Rice
Each serving of One-Pot Italian Tomato Chicken and Rice contains 12g protein and 459 calories — a lighter option that works well paired with a high-protein side. Batch-preps 4 servings on the stovetop in quick time, providing carbs and flavor without dominating your daily protein budget. Use as a base to build a complete macro meal around.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Chicken Thigh, Boneless Skinless
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Chicken Drumstick, Skin-On
- •Yellow Onion
- •Bell Pepper
- •Garlic(240g)
- •Olives, Black, Canned, Pitted(120g)
- •Tomatoes, Sun-Dried, Packed In Oil(120g)
- •Basil, Fresh(5g)
- •Oregano, Dried(5g)
- •Parsley, Fresh(60g)
- •White Rice(240g)
- •Canned Diced Tomatoes(397g)
- •Low Sodium Chicken Broth(360g)
- •Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Parsley, Fresh
Instructions
- 1Heat oven to 200c | 400F. Heat the oil in a large, shallow ovenproof cast iron skillet/or pan. Add the chicken and fry for 3-4 mins on medium-high heat. Turn and fry again until golden all over.
- 2Add the onion, red capsicum/peppers and garlic and fry for about 3 mins or until lightly golden and onion is transparent.
- 3Transfer the chicken onto a plate; stir the olives, sundried tomato strips, basil, oregano, parsley and rice into the pan; allow the rice to soak up all the juices.
- 4Return the chicken pieces back to the pan on top of the rice; add the tomatoes and stock. Bring everything to the boil, rotate the chicken in the sauce before transferring to the oven.
- 5Cover with foil and allow to bake for about 40 minutes (depending on your oven) until the rice has softened. Remove cover and change oven settings to grill/broil on medium heat; grill/broil for a further 8-10 minutes or until the chicken is crispy and golden.
- 6Season with a little salt to taste and sprinkle with freshly chopped parsley and grated parmesan cheese (optional).
Nutrition — Per Serving
459
calories
12g
protein
11g
fat
- Carbohydrates
- 82g
- Saturated fat
- 1.6g
- Sodium
- 553 mg
- Dietary fiber
- 7.5g
4 servings per batch · ~391g each
Macro data sourced from USDA FoodData Central
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How much protein does One-Pot Italian Tomato Chicken and Rice have per serving?
This recipe provides only 12g of protein per serving at 459 calories with 82g carbs and 11g fat. The very low protein content makes it unsuitable as a standalone meal for macro tracking.
How long does One-Pot Italian Tomato Chicken and Rice take to prep?
Quick prep timing yields 4 servings from a single pot on the stovetop, making it efficient for batch cooking despite the low protein yield. One-pot cooking minimizes preparation steps.
Is One-Pot Italian Tomato Chicken and Rice good for fat loss?
At only 12g protein and 459 calories per serving, this recipe lacks sufficient protein for fat loss and won't support satiety or muscle preservation during a cut. Pair with a dedicated protein source to make it viable.
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