Go Back
+ servings

One Pan Chicken and Rice

Ilona Brockway
This recipe was inspired by The Healthy Eating Hub Italian Baked Rice and Chicken recipe. I've made this with different types of rice and using different herbs and spices. Adding cumin will change the flavour to a more middle eastern dish.
5 from 1 vote
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Main Course
Cuisine The Plate Model, Wholefoods
Servings 4 people
Calories 436 kcal

Ingredients
  

  • oil, olive, spray
  • 400 g chicken, tenderloins cut into chunks
  • 270 g mushroom, common thinly sliced
  • 410 g tomato, diced, canned
  • 120 g spinach, baby
  • 200 g cauliflower made into rice, can be fresh or frozen
  • 100 g rice, black
  • 100 g rice, basmati
  • 1 lemon rind only
  • ½ tsp paprika
  • ½ tsp chilli, flakes
  • 2 clove garlic
  • 600 ml stock, chicken you may need to add more
  • ½ bunch parsley, flat leaf, fresh roughly chopped

Instructions
 

In a large non-stick pan:

  • Spray oil (just a 2 second burst). Saute the garlic and chicken until golden.
  • Add the mushrooms to the pan and cook for a further 2 minutes.
  • Add baby spinach, cauliflower rice, and tinned tomatoes.

Once everything is combined and the chicken is cooked through:

  • Add the basmati and black rice and stir through a cup of stock.
  • Add the paprika, chilli powder and lemon rind.
  • Lower the temperature and cover the pan. Occasionally stir through and add extra stock as required until the rice cooks. Season to taste.
  • Once the rice is cooked, add the parsley and serve.

Notes

Whole foods: 72%
1 serve of this recipe provides:
  • 1 serve protein
  • 1 serve carbohydrate
  • 4 serve vegetables

Nutrition

Calories: 436kcalCarbohydrates: 41gProtein: 51gFat: 5gSaturated Fat: 1gFiber: 6gSugar: 5gCalcium: 109mg
Keyword cauliflower, cherry tomatoes, chicken, mushrooms, rice
Tried this recipe?Let us know how it was!