ONE PAN CHICKEN & RICE MEAL PREP

Ingredients

• 784 g Boneless Skinless Chicken Thighs (trimmed, about 5 thighs)
• 15 g Paprika (sweet paprika)
• 5 g Onion Powder
• 5 g Garlic Powder
• 1 g Italian Seasoning
• 2 g Salt (to taste)
• 1 g Black Pepper (freshly ground, to taste)
• 56 g Onion (diced thin strips)
• 225 g Basmati Rice (rinsed until water runs clear)
• 600 g Chicken Stock (low‑sodium; can substitute chicken broth)
• 1 tbsp Olive Oil (for searing and sautéing)

Instructions

1. Weigh and Pat Dry Chicken

   Place the boneless skinless chicken thighs on the kitchen scale, weigh out 784 g (about 5 thighs), and pat them dry with paper towels.

   Time: PT2M

2. Prepare Seasoning Blend

   In a small bowl combine 15 g paprika, 5 g onion powder, 5 g garlic powder, 1 g Italian seasoning, a pinch of salt and pepper. Mix well.

   Time: PT2M

3. Season the Chicken

   Transfer the chicken thighs to a large mixing bowl, sprinkle the seasoning blend over them, and toss with tongs until every side is evenly coated.

   Time: PT1M

4. Dice the Onion

   Peel the onion and cut into thin strips, then dice into small pieces totaling about 56 g.

   Time: PT2M

5. Sear the Chicken

   Heat the large non‑stick skillet over high heat, add 1 tbsp olive oil, and place the chicken thighs in a single layer. Sear for 3 minutes on each side until a golden crust forms.

   Time: PT6M

   Temperature: High

6. Remove Chicken and Quick Pan Clean

   Transfer the seared chicken to a plate. While the pan is still hot, wipe out any burnt bits with a paper towel (use tongs). Add a splash more oil if the pan looks dry.

   Time: PT2M

7. Sauté Onions

   Add the diced onion to the skillet and sauté over medium heat for 5‑6 minutes, stirring occasionally, until translucent and aromatic.

   Time: PT6M

   Temperature: Medium

8. Toast the Rice

   Add the rinsed basmati rice to the skillet, spreading it out. Toast for 1‑2 minutes, stirring gently so each grain contacts the pan.

   Time: PT2M

   Temperature: Medium

9. Add Stock and Deglaze

   Pour in 600 g chicken stock, scraping the browned bits from the bottom of the pan. Stir to combine and bring to a gentle boil.

   Time: PT2M

   Temperature: Medium

10. Simmer Covered

    Nestle the seared chicken thighs back into the skillet, skin side up. Cover with the lid, reduce heat to medium‑low, and let simmer for 15‑20 minutes without stirring.

    Time: PT18M

    Temperature: Medium

11. Rest and Portion

    Remove the skillet from heat and let rest 5 minutes. Then spoon the fluffy rice into 5 meal‑prep containers and place one chicken thigh on top of each.

    Time: PT5M

12. Cool and Store

    Allow the containers to cool to room temperature (no more than 30 minutes), then seal and refrigerate or freeze as desired.

    Time: PT5M

Nutrition Facts

Calories

350

Protein

37 g

Carbohydrates

37 g

Fat

6 g

Fiber

0 g