Easy Healthy One-Dish Chicken & Rice Recipes
This recipe focuses on creating a balanced and nutritious meal featuring succulent chicken and fluffy rice, all cooked together in a single pot. Its a streamlined approach to delivering satisfying flavors with minimal cleanup. The result is a complete, wholesome dish perfect for weeknight dinners or meal prepping.
Equipment
- Large Pot or Dutch Oven: A heavy-bottomed pot or Dutch oven is essential for even heat distribution during cooking.
- Cutting Board: For chopping vegetables and preparing ingredients.
- Chefs Knife: A sharp chefs knife is necessary for efficient chopping and slicing.
- Measuring Cups and Spoons: Precise measurement of ingredients ensures optimal results.
- Tongs: For browning and handling chicken drumsticks.
- Meat Thermometer: To ensure the chicken is cooked to a safe internal temperature of 165F (74C).
- Ladle: For serving the finished dish.
Ingredients
- 4 Chicken Drumsticks skin on or off
- 1 tablespoon Olive Oil
- 1 cup Brown Rice rinsed
- 2 cups Chicken Broth low sodium
- 1 medium Onion chopped
- 2 cloves Garlic minced
- 1 cup Mixed Vegetables e.g., carrots, peas, corn, frozen or fresh
- 1 teaspoon Smoked Paprika
- 1/2 teaspoon Dried Thyme
- 1/4 teaspoon Black Pepper
- Salt to taste optional
- Fresh Parsley chopped (for garnish)
Instructions
- Step 1: Saut Aromatics: Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion and cook until softened, about 5 minutes. Add minced garlic and cook for another minute until fragrant, being careful not to burn the garlic. This step builds a flavorful foundation for the entire dish.
- Step 2: Brown the Chicken: Add chicken drumsticks to the pot and brown on all sides. This searing process enhances the chicken's flavor and creates a beautiful crust. Remove the chicken from the pot and set aside.
- Step 3: Incorporate Rice and Seasoning: Add rinsed brown rice to the pot and stir to coat it with the oil and any remaining drippings. Add smoked paprika, dried thyme, and black pepper. Stir well to combine, ensuring the rice is evenly seasoned.
- Step 4: Add Broth and Vegetables: Pour in chicken broth and bring to a simmer. Add mixed vegetables. Stir to combine all ingredients. The broth will provide the necessary liquid for cooking the rice and infusing the vegetables with flavor.
- Step 5: Simmer: Return the browned chicken drumsticks to the pot, nestling them into the rice and vegetables. Bring the mixture to a gentle simmer, then reduce heat to low, cover the pot, and cook for 40-45 minutes, or until the rice is tender and the chicken is cooked through. Ensure the internal temperature of the chicken reaches 165F (74C).
- Step 6: Rest and Garnish: Once cooked, remove the pot from the heat and let it rest, covered, for 5-10 minutes. This allows the flavors to meld and the rice to fully absorb any remaining liquid. Garnish with fresh chopped parsley before serving.
- Optional Tips and Substitutions: For a spicier dish, add a pinch of red pepper flakes along with the other spices. To make this recipe vegetarian, substitute the chicken drumsticks with firm tofu cubes. Adjust cooking time accordingly. For a richer flavor, use bone-in, skin-on chicken drumsticks and sear until deeply browned.
Notes
Variations
The basic healthy one-dish chicken drumstick recipe with rice can be creatively adapted to suit diverse tastes and dietary needs:
- Ingredient Swaps: The brown rice can be substituted with quinoa or barley for alternative grains. Chicken thighs or breast may replace drumsticks based on preference. The mixed vegetables can be tailored to seasonal availability or personal preference, like broccoli, snap peas, or squash.
- Regional Twists: To create a Mediterranean version, incorporate chopped tomatoes, bell peppers, olives, and feta cheese. Use oregano and basil for seasoning. For an Asian-inspired dish, add soy sauce, ginger, garlic, and sesame oil. Garnish with green onions and sesame seeds. A Latin-inspired variation may include corn, black beans, diced tomatoes, and cilantro. Season with chili powder and cumin.
- Dietary Adjustments: For a lower-carb option, cauliflower rice can be used in place of regular rice. To make the recipe dairy-free, ensure the chicken broth and any added ingredients are dairy-free. A vegetarian or vegan version can be crafted using firm or extra-firm tofu in place of chicken. Ensure that the tofu is pressed and seasoned to mimic the savory flavor of chicken.
Serving Suggestions
This dish is versatile and suits a variety of occasions. It is an ideal weeknight dinner due to its ease of preparation and nutritional completeness. It is also suitable for meal prepping; individual portions can be packed for lunches or future meals. Garnishing with fresh herbs, such as parsley or cilantro, enhances the dish’s visual appeal and adds a burst of freshness. Serving alongside a simple side salad or steamed greens further complements the meal and increases vegetable intake.
Storage Tips
Proper storage is essential for preserving the freshness and flavor of the dish. Allow the chicken and rice mixture to cool completely before transferring it to an airtight container. Refrigerated, it can be stored for up to 3-4 days. When reheating, ensure the chicken reaches an internal temperature of 165F (74C). For longer storage, the dish can be frozen in airtight containers for up to 2-3 months. Thaw completely in the refrigerator before reheating.
Frequently Asked Questions
- Question 1: Can this recipe be made in a slow cooker?Answer: Yes, the recipe can be adapted for a slow cooker. Brown the chicken as directed, then transfer all ingredients to the slow cooker. Cook on low for 6-8 hours, or until the chicken is cooked through and the rice is tender.
- Question 2: Can white rice be used instead of brown rice?Answer: Yes, white rice can be used, but the cooking time will need to be adjusted. White rice typically requires less cooking time than brown rice. Monitor the rice closely and adjust cooking time as needed.
- Question 3: How can I prevent the rice from sticking to the bottom of the pot?Answer: Ensure the pot has a heavy bottom for even heat distribution. Avoid lifting the lid frequently during cooking, as this releases steam and can cause the rice to dry out. Stirring occasionally can also help prevent sticking.
- Question 4: Can I use bone-in skin-on chicken drumsticks?Answer: Yes, bone-in skin-on chicken drumsticks can be used. They will add more flavor to the dish. Increase the browning time to render some of the fat from the skin. Adjust cooking time as needed to ensure the chicken is fully cooked.