Healthy Rice and Chicken Dinner Skillet Recipe

Here’s a full recipe for a Healthy Rice and Chicken Dinner Skillet. This meal is designed to be a nutritious, one-pan dish that combines lean protein, whole grains, and vibrant vegetables. This hearty meal is quick to make and perfect for a balanced, weeknight dinner.

Healthy, balanced, and packed with flavor, this Rice and Chicken Skillet is an ideal go-to dinner for busy weeknights. The combination of tender chicken, fluffy rice, and vibrant veggies makes this dish not only delicious but also nutritious. Using just one pan, it’s a quick cleanup and a low-stress way to enjoy a hearty, filling meal.

Choosing Quality Ingredients

• Chicken: For the leanest and healthiest option, use skinless chicken breast. However, chicken thighs also work well and add a bit more juiciness.
• Rice: Brown rice is a whole-grain option that boosts the fiber content of this meal, but white rice or even quinoa can be used as well.
• Vegetables: Opt for vibrant, fresh vegetables that are firm to the touch and bright in color. Organic options are preferable for nutrient density.

Preparation Tips

1. Cut Ingredients in Advance: Dice the chicken, chop the vegetables, and prepare your ingredients before starting. This makes the cooking process smooth and efficient.
2. Marinate the Chicken for Extra Flavor: If you have time, marinate the diced chicken in a bit of lemon juice, olive oil, and seasoning for at least 15 minutes before cooking.
3. Use a Large Skillet: A wide, deep skillet will allow the ingredients to cook evenly and prevent overcrowding.

Cooking Steps

Step 1: Season and Cook the Chicken

1. Heat 1 tbsp of olive oil in a large skillet over medium heat.
2. Season the diced chicken with garlic powder, paprika, salt, and pepper. Toss to coat.
3. Add the chicken to the skillet and cook for 5-7 minutes until it’s golden and cooked through. Transfer the cooked chicken to a plate and set aside.

Step 2: Sauté the Vegetables

1. Add another tbsp of olive oil to the skillet.
2. Add the chopped onion and garlic, cooking for about 1-2 minutes until they become fragrant and softened.
3. Add the bell peppers, carrots, zucchini, and broccoli to the skillet, stirring occasionally. Sauté the vegetables for about 4-5 minutes, until they begin to soften but remain bright and crisp.

Step 3: Cook the Rice

1. Add the uncooked rice to the skillet with the vegetables, stirring well to coat the rice in any residual oil and seasoning.
2. Pour in the chicken broth, bringing it to a gentle simmer.
3. Cover the skillet and reduce the heat to low, allowing the rice to cook for about 20 minutes or until tender, stirring occasionally.

Step 4: Combine and Serve

1. Once the rice is tender and most of the liquid has been absorbed, add the cooked chicken back to the skillet.
2. Stir to combine, then add a squeeze of fresh lemon juice for brightness.
3. Garnish with fresh parsley and, if desired, sprinkle with Parmesan cheese and red pepper flakes.

Additional Tips and Techniques

• Avoid Overcooking: Keep an eye on the rice as it simmers, adding a bit more broth if needed to prevent it from drying out.
• Perfect Searing: When cooking the chicken, make sure not to overcrowd the pan so it sears rather than steams.
• Rice Consistency: Stirring the rice periodically helps it cook evenly and prevents sticking.

Variations and Substitutions

• Make it Dairy-Free: Simply omit the Parmesan cheese for a dairy-free meal.
• Vegetarian Option: Replace the chicken with chickpeas or white beans for a protein-rich, vegetarian version.
• Add Different Vegetables: Mushrooms, green beans, or spinach would be great additions. Simply adjust cooking times based on the vegetables you choose.

Serving Suggestions

This dish is wonderful on its own, but here are a few ideas to complement it:

• Serve with a simple side salad with a light vinaigrette.
• Pair with a whole-grain roll for extra fiber.
• Enjoy with a glass of sparkling water infused with lemon or lime for a refreshing touch.

FAQs

1. Can I Use Pre-Cooked Rice? Yes, you can use pre-cooked rice. Add it towards the end of cooking with the chicken and a little extra broth if needed.
2. How Do I Store Leftovers? Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave.
3. Can I Use Frozen Vegetables? Frozen vegetables work well in this recipe. Simply add them directly to the skillet; no need to thaw beforehand.
4. What Other Grains Can I Use? You can use quinoa, couscous, or even farro in place of rice, adjusting cooking time as needed.
5. Is This Recipe Freezer-Friendly? Yes, you can freeze the cooked meal in portions for up to 2 months. Thaw overnight in the fridge and reheat on the stovetop.

Conclusion

This Healthy Rice and Chicken Dinner Skillet is a perfect blend of simplicity, flavor, and nutrition. The tender, well-seasoned chicken pairs with whole-grain rice and colorful vegetables to create a meal that’s as satisfying as it is wholesome. Perfect for busy weeknights or meal-prepping, this recipe offers a comforting and nourishing option that you’ll want to make again and again.

Yield: 4

Healthy Rice and Chicken Dinner Skillet Recipe

Print

Here’s a full recipe for a Healthy Rice and Chicken Dinner Skillet. This meal is designed to be a nutritious, one-pan dish that combines lean protein, whole grains, and vibrant vegetables. This hearty meal is quick to make and perfect for a balanced, weeknight dinner.

Prep Time 10 minutes

Cook Time 25 minutes

Ingredients

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• Salt and black pepper, to taste
• 1 tablespoon olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 cup carrots, diced
• 1 cup long-grain brown rice (uncooked)
• 2 cups low-sodium chicken broth
• 1 teaspoon dried Italian seasoning
• 1/2 teaspoon paprika
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 cup frozen peas
• Fresh parsley, chopped (for garnish)

Instructions

1. Prepare the Chicken:
   Season the chicken pieces with salt and black pepper.
   
2. Cook the Chicken:
   Heat olive oil in a large skillet over medium-high heat. Add the chicken and cook for 5-6 minutes, or until browned and cooked through. Transfer the chicken to a plate and set aside.
   
3. Sauté Vegetables:
   In the same skillet, add the onion, garlic, bell pepper, zucchini, and carrots. Cook for 3-4 minutes, stirring occasionally, until the vegetables begin to soften.
   
4. Add Rice and Seasoning:
   Stir in the brown rice, chicken broth, Italian seasoning, paprika, and red pepper flakes (if using). Bring to a boil, then reduce heat to low, cover, and simmer for about 20 minutes or until the rice is cooked and most of the liquid is absorbed.
   
5. Combine Chicken and Peas:
   Once the rice is tender, add the cooked chicken and frozen peas to the skillet. Stir everything together and cook for an additional 2-3 minutes until the peas are warmed through.
   
6. Serve:
   Garnish with chopped fresh parsley and serve warm.

Notes

• Vegetable Variations: Feel free to add or swap vegetables based on what you have on hand, such as broccoli, spinach, or mushrooms.
• For Extra Flavor: Add a splash of lemon juice before serving for a bright, fresh flavor.