PF
Delicious baked vegetables with chicken and rice. A perfect traditional meal.
Stovetop~40 minComplexity

Oven Baked Chicken and Rice

Oven Baked Chicken and Rice provides 12g protein and 481 calories per serving — a moderate-protein base that pairs with additional protein sources or side additions. Six servings prepare quickly on the stovetop, offering carb and protein foundations for flexible meal assembly. Use this as your rice-and-chicken platform for mixing in higher-protein components throughout the week.

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Ingredients

6 servings
  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Brown sugar(10g)
  • Oregano, Dried(5g)
  • Paprika, Ground(5g)
  • Garlic powder(5g)
  • Onion powder(5g)
  • Thyme, Dried(3g)
  • 1 teaspoon salt
  • 1/4 teaspoon cracked pepper (to taste)
  • Chicken Thigh, Bone-In, Skin-On

    Boneless skinless thighs. Fattier than breast but more forgiving to cook.

  • Yellow Onion
  • Garlic(240g)
  • Vegetable oil(60g)
  • 1 teaspoon salt
  • 1/4 teaspoon cracked pepper
  • Low Sodium Chicken Broth(360g)
  • 1 1/4 cups hot water
  • Unsalted Butter(30g)
  • White Rice(360g)
  • Unsalted Butter(30g)
  • Garlic(120g)
  • Mushrooms, White, Sliced(397g)
  • Chives, Fresh(60g)
  • 1/4 teaspoon salt (to taste)
  • Parsley, Fresh(30g)
  • 1/4 teaspoon pepper (to taste)

Instructions

  1. 1Mix the olive oil, brown sugar, oregano, paprika, garlic powder, onion powder, thyme, salt, and pepper in a shallow bowl. Add the chicken thighs and coat each piece evenly with the seasoning mixture. Let sit for at least 15 minutes (or overnight for deeper flavor).
  2. 2Heat the vegetable oil in a large heavy-bottomed skillet or Dutch oven over medium-high heat. Working in batches if needed, place the chicken thighs skin-side down and cook 6–8 minutes until the skin is golden brown and crispy, then flip and cook another 4–5 minutes until the second side is golden. Transfer to a plate.
  3. 3In the same skillet over medium heat, add the diced onion and cook 3–4 minutes until softened, stirring occasionally. Add the fresh garlic and cook 1 minute until fragrant. Stir in the dry rice and cook 2–3 minutes, stirring often, until the rice is lightly toasted and coated with oil.
  4. 4Pour in the chicken broth and bring to a boil over medium-high heat, stirring occasionally, about 2–3 minutes. Return the browned chicken thighs to the skillet, nestling them skin-side up into the rice. Reduce heat to low, cover with a lid, and cook 25–30 minutes until the rice is tender, the liquid is absorbed, and the internal temperature of the chicken reaches 165°F at the thickest part of the thigh.
  5. 5While the chicken and rice cook, heat the butter in a separate skillet over medium-high heat. Add the fresh garlic and cook 30 seconds until fragrant. Add the sliced mushrooms and cook 6–8 minutes, stirring occasionally, until softened and lightly golden. Stir in the chives, salt, and pepper; remove from heat.
  6. 6Once the rice and chicken are cooked through, remove the skillet from heat and let rest covered for 10 minutes. Fluff the rice gently with a fork and stir in the cooked mushroom mixture.
  7. 7Divide the rice evenly among 6 airtight containers while hot, then top each portion with one chicken thigh, skin-side up. Garnish with fresh parsley and remaining chives.
  8. 8Store covered in the refrigerator for up to 4 days. Reheat in a microwave or skillet over medium heat until warmed through.

Nutrition — Per Serving

481

calories

12g

protein

24g

fat

Carbohydrates
75g
Saturated fat
2.5g
Sodium
101 mg
Dietary fiber
4.2g

6 servings per batch · ~292g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Oven Baked Chicken and Rice have per serving?

Each serving contains 12g of protein with 481 calories total. The macro split is 24g fat and 75g carbs, making this recipe carb-heavy relative to its protein content.

How long does Oven Baked Chicken and Rice take to prep?

This recipe qualifies as quick prep and yields 6 servings, so you can batch-cook an entire week's worth of dinners in minimal time. It's designed for stovetop cooking without extended prep work.

Is Oven Baked Chicken and Rice good for fat loss?

At 481 calories and only 12g protein per serving, this isn't optimized for fat loss goals where protein should be higher to preserve muscle during a deficit. The carb content works better for post-workout meals or muscle gain phases instead.

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