One Pot Chicken and Rice

15 45 374
Ingredients Minutes Calories
Prep Cook Servings
10 min 35 min 4
One Pot Chicken and Rice
Health Highlights
One Pot Chicken and Rice packed with bell peppers, tomato, ginger & spices | Low FODMAP + Dairy Free

Ingredients


2 breast Chicken breast, boneless, skinless (large breasts, cut in half)
1 dash Sea Salt
1 dash Black pepper
1 3/4 tsp Cumin (ground; (divided))
1 3/4 tsp Paprika (divided)
1 tbsp Avocado oil (or cooking oil of choice)
1 medium pepper(s) Green bell pepper (chopped)
1 medium pepper(s) Red bell pepper (chopped)
1 large Tomato (chopped)
1 tbsp minced Ginger root (fresh)
1 tsp Turmeric, powder
1 cup Brown rice, medium-grain, dry
2 cup Chicken broth (stock), low sodium (or bone broth)
1 cup Spinach (fresh)
4 sprig Cilantro (coriander) (for garnish; optional)

Instructions


  1. Place the chicken breast halves between two pieces of plastic cling wrap and pound them down to make them even in thickness. This will help the chicken cook evenly and make for more tender chicken. Sprinkle each side of the chicken with salt, pepper, 1 teaspoon cumin, and 1 teaspoon paprika.
  2. Melt the oil in a large skillet over medium-high heat. Add the chicken breasts and cook each side for 5-7 minutes or until browned on each side. Remove the chicken from a skillet and set it aside on a plate. The chicken doesn't need to be fully cooked yet because you'll be returning it to the heat shortly.
  3. Add the chopped bell peppers, tomato, and ginger to the same skillet and saute for a few minutes to soften. Add the remaining 3/4 teaspoons of cumin and paprika, along with the turmeric powder to the skillet. Mix the spices into the vegetables to coat.
  4. Stir in the uncooked rice and mix until the rice is coated with both spice and vegetables. 
  5. Pour the stock into the skillet, this should cover the rice mixture completely. Carefully add the chicken back into the skillet, over the rice mixture, and cover with a fitted lid. Simmer over medium-low heat for 20 minutes until the liquid is almost absorbed. 
  6. After 20 minutes, stir the spinach into the pot, cover, and cook until the liquid is fully absorbed and the spinach is wilted.
  7. Garnish with freshly chopped cilantro and serve.

Notes:

Nutritional Highlight:

Chicken is a great source of lean protein, important for muscle growth and repair!

 


Nutrition Facts

Per Portion

Calories 374
Calories from fat 77
Calories from saturated fat 12.7
Total Fat 8.6 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 4.0 g
Cholesterol 85 mg
Sodium 284 mg
Potassium 849 mg
Total Carbohydrate 44 g
Dietary Fiber 3.6 g
Sugars 4.5 g
Protein 32 g

Dietary servings

Per Portion


Grain 1.5
Meat 1.3
Vegetables 1.9

Energy sources


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