One Pan Chicken & Rice Meal Prep
ONE PAN CHICKEN & RICE MEAL PREP is a easy American recipe that serves 5. 350 calories per serving. Recipe by Remington James on YouTube.
Prep: 10 min | Cook: 28 min | Total: 38 min
Cost: $7.01 total, $1.40 per serving
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
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
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
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
Dice the Onion
Peel the onion and cut into thin strips, then dice into small pieces totaling about 56 g.
Time: PT2M
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
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
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
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
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
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
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
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
Dietary info: High protein, Low fat, Gluten‑free, Dairy‑free
Ingredient Substitutions
- Instead of Boneless Skinless Chicken Thighs: Boneless Skinless Chicken Breast
- Instead of Paprika: Smoked Paprika
- Instead of Onion Powder: Fresh onion, finely minced
- Instead of Garlic Powder: Fresh garlic, minced
- Instead of Italian Seasoning: Dried oregano and basil blend
- Instead of Salt: Sea salt, Kosher salt
- Instead of Black Pepper: White pepper
- Instead of Onion: Shallots, Green onions
- Instead of Basmati Rice: Jasmine rice, Long‑grain white rice
- Instead of Chicken Stock: Chicken broth, Water with bouillon cube
- Instead of Olive Oil: Canola oil, Vegetable oil
Equipment Needed
- Large Mixing Bowl
- Kitchen Scale
- Large Non‑Stick Skillet
- Tongs
- Spatula
- Lid for Skillet
- Chef’s Knife
- Cutting Board
- Measuring Cup (optional)
- Meal Prep Containers
Critical Steps — Do Not Skip
- Searing the chicken thighs for a proper crust
- Toasting the rice before adding liquid
- Simmering covered without stirring to allow rice to absorb stock fully
Chef Tips from the Video
- Pat the chicken dry before seasoning for a better crust.
- Add a pinch of dried herbs (e.g., thyme) on top of the chicken before the final simmer for extra aroma.
- Use a fine‑mesh sieve to rinse the basmati rice until the water runs clear; this removes excess starch.
Troubleshooting
Rice is too dry or under‑cooked.
Add an extra ¼‑½ cup of chicken stock, cover, and simmer for another 5 minutes.
Rice is mushy or soggy.
Use slightly less stock next time (keep the 1:2.5 rice‑to‑stock weight ratio) and ensure the lid is tight to prevent excess steam.
Chicken is dry.
Do not over‑cook; check that the chicken is removed from heat as soon as it reaches 165°F. Searing first helps lock in juices.
Storage
Refrigerator: Up to 5 days in airtight containers
Freezer: Up to 2 months; thaw overnight in fridge before reheating
Room temperature: Not recommended; food safety risk
Make-Ahead Tips
- Freeze half of the portions; reheat directly from frozen in the microwave (2‑3 minutes).
- If you prefer a softer rice texture, add an extra ¼ cup of stock before cooking.
Frequently Asked Questions
What is the cultural significance and history of chicken and rice meals in American bodybuilding cuisine?
Chicken and rice is a staple in American fitness circles because it provides a simple, balanced source of protein and carbohydrates. The combination became popular in the 1990s with the rise of bodybuilding magazines that promoted easy‑to‑prepare, macro‑counted meals for muscle growth and fat loss.
What traditional regional variations of chicken and rice exist in American cuisine?
In the U.S., you’ll find Southern chicken‑and‑rice casseroles, Cajun jambalaya, and Southwest chicken‑rice bowls with black beans and corn. Each variation swaps the seasoning blend and sometimes the rice type, but the core concept of protein‑rich chicken with a carb base remains the same.
How is chicken and rice traditionally served in bodybuilding meal‑prep culture?
Bodybuilders typically portion chicken thighs or breasts over a measured scoop of rice in airtight containers, often adding a side of steamed vegetables. The meals are stored in the fridge for up to five days or frozen for longer storage, and reheated quickly in a microwave.
What occasions or celebrations is chicken and rice associated with in American fitness culture?
While not tied to holidays, chicken‑and‑rice meals are a daily ritual for athletes preparing for competitions, cutting phases, or simply maintaining a consistent macro intake throughout the week.
What authentic ingredients are essential for this recipe versus acceptable substitutes?
Authentic ingredients include boneless skinless chicken thighs, basmati rice, and low‑sodium chicken stock. Acceptable substitutes are chicken breast for leaner meat, jasmine rice for a different aroma, and homemade broth in place of canned stock.
What other American high‑protein dishes pair well with this chicken and rice meal prep?
Pair it with steamed broccoli, roasted sweet potatoes, or a side salad with a light vinaigrette. These add fiber and micronutrients while keeping the macro balance ideal for muscle building.
How has the one‑skillet chicken and rice meal‑prep method evolved over time in the United States?
The method started as a simple stovetop boil‑and‑simmer dish, but modern creators like Remington James have refined it with searing for flavor, toasting rice for texture, and using precise macro calculations to meet fitness goals.
What are the most common mistakes to avoid when making this chicken and rice meal prep?
Common errors include overcooking the chicken, using too much stock which makes the rice mushy, and stirring the rice during the final simmer, which can break grains and create a gummy texture.
Why does this recipe toast the rice before adding stock instead of adding stock directly?
Toasting the rice coats each grain with a thin layer of oil, enhancing flavor and helping the grains stay separate. It also creates a slight crust that prevents the rice from becoming overly soft during the simmer.
Can I make this chicken and rice meal prep ahead of time and how should I store it?
Yes, you can portion the cooked chicken and rice into containers and refrigerate for up to five days. For longer storage, freeze the containers; thaw overnight in the fridge and reheat in the microwave before eating.
What does the YouTube channel Remington James specialize in?
The YouTube channel Remington James specializes in simple, high‑protein recipes for weight loss and muscle building, offering quick meal‑prep ideas, fitness‑focused cooking tips, and occasional product reviews for health‑oriented audiences.
How does the YouTube channel Remington James's approach to American fitness cooking differ from other cooking channels?
Remington James focuses on macro‑counted, budget‑friendly meals that can be prepared in under 30 minutes with minimal equipment, whereas many other channels prioritize gourmet techniques or elaborate ingredient lists.
Last updated: September 1, 2026
