This easy one-pan chicken and rice is packed with protein and flavor. The macros are calculated without the skin. Cook the chicken with the skin on for maximum juiciness, then remove it before eating. Serve it over high protein, low carb Kaizen Rice, or use your favorite rice instead.
Ingredients
Chicken & Rice Skillet
5 bone-in, skin-on chicken thighs (remove skin after cooked)
Add chicken to a bowl. Drizzle with 1 tsp olive oil & season with salt, pepper, onion powder, oregano, & paprika. Add lemon zest + juice, and garlic. Toss well. Marinate 1-6 hrs if you can. If not, go straight to cooking.
Preheat oven to 400°F. Heat a skillet over medium heat with 1 tsp olive oil. Cook chicken skin-side down for 8 mins, flip, and cook another 8 mins. Remove to a plate.
In the same skillet, add bone broth & diced onion. Simmer 4–5 mins, scraping up the browned bits. Cook 1 bag of Kaizen rice according to package. Or use 4 servings of white or brown rice. Stir in cooked rice & nestle chicken on top.
Transfer to oven and bake 15–20 mins until chicken is fully cooked.
Make pickled onions by tossing onion with lemon juice, salt, and parsley. Let sit for 5 mins & toss again.
Mix yogurt with 1 tsp olive oil, lemon juice, mint, parsley, garlic, salt, and pepper.
Remove skillet from oven and finish with dollops of yogurt sauce, pickled onions, & fresh parsley.