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Greek chicken and rice with lemon slices in casserole dish
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5 from 1 vote

Healthy One Pot Chicken Thighs And Rice

An easy one-pot Greek chicken thighs and rice recipe that's high-protein, low-calorie, and healthy. The chicken is juicy, the rice is fluffy, and the whole dish is bursting with flavor! Recipe from Tom Venuto's Burn The Fat, Feed The Muscle blog (www.BurnTheFatBlog.com)
Prep Time20 minutes
Cook Time30 minutes
Course: dinner, lunch, Main Course
Cuisine: Greek
Keyword: chicken, chicken thighs, Greek, one pot, rice
Calories: 448kcal

Equipment

  • French oven / Enameled casserole dish

Ingredients

  • 680 g Boneless, skinless chicken thighs (24oz/1.5lbs)
  • 180 g White basmati rice, uncooked (approx 1 cup)
  • 480 ml Chicken broth (2 cups)
  • 80 g Onion, diced (approx 1/2 cup)
  • 1 lg Red Bell Pepper
  • 2 Tbsp Olive oil (for wet rub)
  • 2 tsp Olive oil (for cooking onion & pepper)
  • 64 g Kalamata olives, pitted, halved (approx 1/2 cup)
  • 4 cloves Garlic, minced
  • 2-3 tsp Rosemary
  • 2-3 tsp Oregano
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 med lemon, sliced, de-seeded
  • 112 g Feta, reduced fat (approx 1/2 cup)

Instructions

  • Pre-heat oven to 400F
  • Dice onion, chop pepper, finely mince garlic, slice and de-seed lemon (5 slices), measure outrice and olives
  • Trim visible fat from chicken (scissors are easiest)
  • Prep chicken seasoning and wet rub: Combine seasonings in small dish - rosemary, oregano, garlic, salt, pepper. For chicken wet rub, add 2 Tbsp olive oil and half the seasoning to a large bowl. Toss chicken in the mixture until evenly coated.
  • Add two tsp olive oil to French oven/casserole dish (or Dutch oven) and add onions and bell pepper. Saute on medium high about 3 minutes.
  • Add the rice. Add remaining half of seasoning mixture. Cook a minute or two so the rice lightly toasts, stirring regularly. Turn off heat.
  • Nestle the thighs into the rice and veggies. Measure 2 cups of chicken broth then pour it in.
  • Add the olives. Add a lemon slice on top of each chicken thigh. Cover and transfer to the oven.
  • Bake for 20 minutes. Remove lid and bake 5 to 10 more minutes until rice is fluffy.
  • Remove from oven and garnish with crumbled feta. Optional: garnish with fresh parsley.

Nutrition

Calories: 448kcal | Carbohydrates: 38g | Protein: 33.3g | Fat: 18g