Healthy chicken and rice- 561 kcal dinner!
This easy, healthy one-pot chicken and rice recipe is the perfect solution for busy weeknights, taking the stress out of midweek cooking while still delivering a delicious, satisfying meal. With less than 30 minutes of preparation and a cooking time of just 30 minutes to 1 hour, it’s ideal for anyone looking for a quick, simple, and nourishing dinner without spending too much time in the kitchen.
Packed with lean protein and hearty carbohydrates, this dish is great for keeping you full and energised, whether you’re cooking for yourself, your family, or preparing leftovers for the next day. The one-pot method also helps lock in flavour, giving you juicy chicken and soft, fluffy rice with minimal effort.
Each serving provides 561 kcal, 48g protein, 59g carbohydrate (of which 7.5g sugars), 14g fat (of which 3.5g saturates), 4.5g fibre, and 0.9g salt, making it a fantastic high-protein, balanced meal that supports a healthy lifestyle without compromising on taste. Quick, easy, and packed with goodness, this chicken and rice recipe is the perfect healthy dinner for even the busiest evenings.
Healthy chicken and rice- ingredient list!
800g/1lb 12oz bone-in chicken thighs (around 4 big chicken thighs) and 1 tablespoon olive oil
One big onion, coarsely chopped; two cloves of garlic, chopped; two large carrots, finely chopped
Two teaspoons of cumin seeds
Half a teaspoon of smoked paprika
250g/9oz long-grain or basmati rice
A huge handful of chopped dill, plus extra for decoration, 600ml/1 pint of chicken stock, salt, and freshly ground black pepper
Healthy chicken and rice- step by step instruction guide!
Step 1
Preheat the oven to 200C/180C Fan/Gas 6 so it has enough time to fully reach the correct temperature before you begin cooking. Starting with a properly heated oven is important, as it helps the chicken cook evenly and allows the rice and other ingredients to begin simmering and roasting straight away, locking in flavour and moisture. If you are using a fan oven, set it to 180C, while a conventional oven should be heated to 200C. For gas ovens, this is equivalent to Gas Mark 6. Make sure to check that your oven shelves are positioned correctly, ideally in the centre of the oven, so the dish cooks evenly from all sides.
Step 2
Allowing the oven to fully preheat before placing your dish inside will help ensure the chicken becomes tender and golden, while the rice absorbs the stock properly and cooks to the perfect texture. This simple first step sets the foundation for a successful one-pot meal that is both comforting and full of flavour.
Step 3
Heat the oil in a large, lidded, ovenproof casserole dish over a medium to high heat, allowing it to warm through properly before adding the chicken. Using a casserole dish that can go from hob to oven makes this recipe much easier, as everything can be cooked in one pot, saving both time and washing up. Once the oil is hot, add the chicken pieces to the pan, spreading them out evenly so they cook properly rather than steam. Stir-fry the chicken for 10-12 minutes, turning occasionally, until it becomes golden brown on all sides. This step is important because browning the chicken adds extra flavour to the dish and helps seal in the juices, keeping the meat tender and moist during the oven cooking stage.
Step 4
As the chicken cooks, it will release natural juices into the pan, creating a rich base for the rest of the recipe. Once the chicken is evenly browned and lightly golden, carefully remove it from the casserole dish using a spoon or tongs and transfer it to a warm plate to rest temporarily. Pour off most of the cooking juices from the pan, leaving behind about one tablespoon. This small amount of leftover oil and juices will carry plenty of flavour and will be used to cook the remaining ingredients, helping to build depth and richness throughout the entire one-pot dish.
Step 5
Add the chopped onion, crushed garlic, and sliced carrots to the same casserole dish, using the remaining tablespoon of cooking juices left in the pan. This allows the vegetables to absorb all the rich flavour left behind from the chicken, helping to build a deeper, more savoury base for the dish. Cook the vegetables over a medium heat for around 5 minutes, stirring occasionally to prevent them from sticking or catching on the bottom of the pan. As they cook, the onion will begin to soften and turn slightly translucent, the garlic will release its aroma, and the carrots will start to become tender while adding a natural sweetness to the dish.
Step 6
Stir in the cumin seeds, paprika and rice, tossing everything together so the grains are evenly coated in the spices and remaining cooking juices. This helps the rice absorb flavour from the very start, while the spices gently toast and release their aroma, adding warmth and depth to the dish. Pour in the stock and season with salt and freshly ground black pepper. Bring the mixture up to the boil, making sure the rice is fully submerged and the flavours are well combined.
Step 7
Sit the browned chicken thighs on top of the rice mixture, nestling them in slightly so they are evenly spaced and can cook through properly in the oven. Do not stir them in-keeping the chicken on top allows it to steam gently while also letting the juices drip down into the rice below, adding extra flavour as everything cooks together. Cover the casserole dish tightly with a lid to trap in moisture, then carefully transfer it to the preheated oven. Bake for around 20-25 minutes, or until the chicken is fully cooked through and tender, and the rice has absorbed the liquid and become soft and fluffy. The gentle oven heat allows everything to finish cooking evenly without drying out.
Step 8
Once cooked, remove the dish from the oven and leave it to sit for a couple of minutes. Use a fork to gently fluff and separate the rice, loosening it without breaking it up too much. Finally, sprinkle over extra freshly chopped dill for a burst of colour and fresh flavour, then serve straight from the pan while hot and comforting.