Indulge in this One-Pot Chicken and Rice recipe, a perfect blend of a nutritious one-pot meal and healthy chicken dinner. A definite family favourite.
This high-protein chicken recipe, packed with lean protein and antioxidant-rich ingredients, offers an immune-boosting hit in a simple chicken and rice format. Ideal for busy evenings, it's a balanced recipe that ensures a quick and healthy rice dish for the whole family.
Ingredients:
- 4 chicken thighs (bone-in and skin-on)
- 300g brown basmati rice
- 1 large onion, finely chopped
- 2 cloves of garlic, minced
- 700ml chicken broth (stock)
- 100g frozen peas
- 2 medium carrots, diced
- 1 teaspoon turmeric powder
- 1 teaspoon paprika
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions:
- Season the chicken thighs with salt, pepper, turmeric, and paprika.
- Heat olive oil in a large, deep skillet or a pot over medium-high heat. Add the chicken thighs, skin-side down, and cook until the skin is golden and crispy, about 5-6 minutes. Turn and cook for another 3-4 minutes. Remove the chicken and set it aside.
- In the same pot, reduce the heat to medium. Add the chopped onion and garlic, sautéing until the onion is translucent, about 3 minutes.
- Stir in the uncooked basmati rice, ensuring it's well coated with the oil and onions. Cook for 1-2 minutes.
- Pour in the chicken broth. Bring to a simmer. Place the browned chicken thighs on top of the rice.
- Cover the pot with a lid and reduce the heat to low. Let it simmer for 20 minutes.
- Add the diced carrots and frozen peas to the pot. Cover and cook for another 10-15 minutes, or until the rice and vegetables are tender and the chicken is cooked through.
- Turn off the heat and let the dish rest for 5 minutes with the lid on.
- Fluff the rice with a fork. Garnish with fresh parsley if desired and serve hot.
Health Benefits
Antioxidants from Spices:
Turmeric and paprika contain antioxidants that can reduce inflammation and potentially lower the risk of chronic diseases (Gupta et al., 2013).
Bone Health:
Chicken is also a source of phosphorus and other minerals important for bone health (Rizzoli, 2014).
Immune Support from Garlic:
Garlic has immune-boosting properties due to its compound allicin, which is known to enhance immune system responses (Percival, 2016).
References:
Gupta, S. C., et al. (2013). Therapeutic roles of curcumin: lessons learned from clinical trials. The AAPS Journal, 15(1), 195-218.
McRorie, J. W., & McKeown, N. M. (2017). Understanding the physics of functional fibers in the gastrointestinal tract: An evidence-based approach to resolving enduring misconceptions about insoluble and soluble fiber. Journal of the Academy of Nutrition and Dietetics, 117(2), 251-264.
Rizzoli, R. (2014). Dairy products, yogurts, and bone health. The American Journal of Clinical Nutrition, 99(5), 1256S-1262S.
Percival, S. S. (2016). Aged garlic extract modifies human immunity. The Journal of Nutrition, 146(2), 433S-436S.
