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 the lemon and juice it to yield about 2 Tbsp juice and ½ tsp zest (reserve extra zest for garnish). Drain and roughly chop the artichoke hearts. Mince the garlic. Cut the chicken breast into ½-inch pieces.
- 2Heat the olive oil in a deep skillet or Dutch oven over medium heat. Once shimmering, add the chicken pieces and sauté for 2 minutes over medium heat until the surface is no longer raw (the chicken will not be fully cooked at this point).
- 3Add the minced garlic, red pepper flakes, and a pinch of salt to the skillet. Sauté for 1 minute over medium heat, stirring frequently, until fragrant.
- 4Add the artichoke hearts, uncooked rice, chicken broth, lemon juice, and lemon zest to the skillet. Stir briefly to combine, then cover with a lid and increase heat to medium-high. Bring the broth to a full boil, then reduce heat to low and simmer covered for 15 minutes without lifting the lid.
- 5Remove the skillet from heat and let rest undisturbed for 5 minutes.
- 6Lift the lid, fluff the rice with a fork, and gently redistribute the chicken and artichoke hearts throughout. The chicken should reach an internal temperature of 165°F and the rice should be tender with liquid fully absorbed.
- 7Divide the mixture evenly into 4 airtight containers while hot. Top each portion with crumbled feta cheese, reserved lemon zest, and fresh chopped parsley.
- 8Seal containers and refrigerate. Reheat gently in a skillet over medium heat for 3–4 minutes before serving, or microwave covered for 2–3 minutes until warmed through.
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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