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Momma’s Chicken & Rice

Calories 410
Protein 37g
Fat 17g
Carbs 28g
Total Time 40 min

Momma’s Chicken & Rice Featured

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Momma’s Chicken & Rice

Ingredients

Ingredients for 3 servings

  • Spray olive oil
  • 1 lb chicken thighs, skinless, boneless and fat trimmed
  • Pinch of sea salt & pepper
  • 1 tablespoon The Fit Cook Everyday blend
    • SUB: onion powder & garlic powder
  • 2 teaspoons dried oregano
  • 2 tablespoons olive oil
  • 1/2 medium white onion, chopped
  • 2 celery stalks, diced
  • 1 green bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 cup long grain brown rice
  • 1 tablespoon arrowroot or corn starch as a thickener for gravy
  • 2 1/4 cups no salt added chicken broth (or water)
  • 2 bay leaves
  • Veggies
    • 2 zucchini, chopped
    • 1 yellow squash, chopped
    • 1 large red bell pepper, chopped
    • Spray olive oil or avocado oil
    • 1 tablespoon The Fit Cook Land blend
    • Sea salt & pepper to taste
Steps

Set oven to 420F/216C.

Add the veggies to a nonstick baking tray, spray them with a little olive oil and add seasonings.  Roast for 20 minutes.  Set aside.

While the veggies are roasting, season chicken with sea salt, pepper and Everyday seasoning.

Set a heavy bottomed pot on medium high heat.   Once hot, add 1 tablespoon of olive oil and the chicken thighs.  Let them sear for 2 -3 minutes to get deep marks, then flip them over to sear for another 1 -2 minutes, then remove from the skillet.  Set aside.

Momma’s Chicken on a plate

In the same pot, add another tablespoon of olive oil, onion, stalks, and green pepper.  If you are adding the arrowroot or flour, add it now as well.  Sautee for 3 – 5 minutes until the onions turn slightly brown and translucent.  Then add the garlic and brown rice.  Ensure every grain of rice is covered or touched by the oil, about 1 – 2 minutes.

Pour in the broth and let it gently simmer.  Add the bay leaves.

Nestle the chicken thighs on top of the rice, then cover and cook for 30 minutes, or until all the liquid has been absorbed.

Momma’s Chicken & Rice In a Pan

divide among your meal prep

Evenly divide among your meal prep containers and enjoy!

Momma’s Chicken & Rice Final Dish

 

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Calories
410
Protein
37g
Fat
17g
Carbs
28g
Sodium
590mg
Fiber
4g
Sugar
5g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.