One Pot Lemon Artichoke Chicken and Rice
This One Pot Lemon Artichoke Chicken and Rice delivers 38g protein and 554 calories per serving across 4 portions. Quick prep and stovetop cooking eliminates the need for separate pans or extended time commitment during meal prep. The protein-to-calorie ratio keeps this option efficient when you're tracking macros closely during a cut.
Ingredients
- •Lemon
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(240g)
- •1 tsp Stonemill Dried Oregano ($0.10)
- •Red pepper flakes(1g)
- •¼ tsp salt ($0.02)
- •Artichoke Hearts, Canned, Drained(340g)
- •White Rice(240g)
- •Low Sodium Chicken Broth(360g)
- •Cheese, Feta, Crumbled(28g)
- •Parsley, Fresh(30g)
Instructions
- 1Zest and juice the lemon. You'll need about 2 Tbsp lemon juice and ½ tsp lemon zest (plus some for garnish).
- 2Drain and roughly chop the artichoke hearts. Mince the garlic. Cut the chicken breast into ½-inch pieces.
- 3Add the olive oil to a deep skillet or Dutch oven and heat over medium. Once hot, add the chicken pieces and sauté over medium for about 2 minutes (it will not be fully cooked at this point).
- 4Add the minced garlic, oregano, red pepper, and salt to the skillet with the chicken. Continue to sauté for about one minute more.
- 5Finally, add the artichoke hearts, uncooked rice, chicken broth, 2 Tbsp lemon juice, and ½ tsp lemon zest to the skillet. Stir briefly to combine, place a lid on top, then turn the heat up to medium-high.
- 6Allow the broth to come up to a full boil, then turn the heat down to low or just above low to reduce the broth to a simmer. Let the chicken and rice simmer for 15 minutes without lifting the lid or stirring. After 15 minutes, remove the skillet from the heat and let it rest, undisturbed, for five minutes more.
- 7Finally, lift the lid, fluff the rice with a fork, and gently redistribute the chicken and artichoke hearts throughout the rice. Top the skillet with crumbled feta, another pinch of lemon zest, and chopped parsley (if desired). Serve hot and enjoy!
Nutrition — Per Serving
554
calories
38g
protein
13g
fat
- Carbohydrates
- 71g
- Saturated fat
- 2.9g
- Sodium
- 509 mg
- Dietary fiber
- 3.7g
4 servings per batch · ~431g each
Macro data sourced from USDA FoodData Central
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How much protein does One Pot Lemon Artichoke Chicken and Rice have per serving?
Each serving has 38g of protein and 554 calories with 13g fat and 71g carbs. The low fat content makes this option leaner while the high carbs support workout performance.
How long does One Pot Lemon Artichoke Chicken and Rice take to prep?
Quick prep on the stovetop yields 4 servings, allowing you to complete a full meal-prep session in minimal time and store servings for later in the week.
Is One Pot Lemon Artichoke Chicken and Rice good for fat loss?
At 554 calories per serving with only 13g fat, this recipe fits well into a calorie deficit while still delivering 38g protein to preserve muscle. The high carb ratio (71g) works best as a post-workout meal during a fat-loss phase.
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