PF
Freshly cooked vegetable stew with tomatoes and spices in a pot, stirred by hand.
Stovetop~45 minComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Heat olive oil in a large ovenproof skillet over medium-high heat. Add the chicken thighs and drumsticks, cooking 3–4 minutes per side until golden brown and skin is crispy. Transfer chicken to a plate.
  2. 2Add the onion, bell pepper, and fresh garlic to the same skillet, cooking 3 minutes over medium-high heat until the onion becomes translucent and vegetables are lightly golden.
  3. 3Stir the black olives, sun-dried tomatoes, fresh basil, dried oregano, fresh parsley, and white rice into the pan. Cook 2 minutes, stirring occasionally, until the rice begins to absorb the pan juices.
  4. 4Return the chicken pieces to the skillet, nestling them on top of the rice. Pour the diced tomatoes and chicken broth over everything. Bring to a boil over medium-high heat, then reduce heat to low, cover with foil, and simmer 40 minutes until the rice is tender and chicken internal temperature reaches 165°F.
  5. 5Remove foil and increase heat to medium-high. Cook uncovered 8–10 minutes until the rice on the bottom develops a light golden crust and the chicken skin crisps further.
  6. 6Season with salt to taste and garnish with fresh parsley and grated Parmesan.
  7. 7Divide evenly into 4 airtight containers while hot. Cool to room temperature before sealing and refrigerating for up to 4 days.

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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Common questions

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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