High Protein Chicken & Rice Power Skillet

@shredhappens

Servings

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.

High Protein Chicken & Rice Power Skillet

Ingredients

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5 bone-in, skin-on chicken thighs (remove skin after cooked)
3 tsp olive oil, divided
1 tbsp onion powder
1 tbsp dried oregano
1 tsp sweet paprika
Zest and juice of 1 lemon
4 garlic cloves, minced
1 box (8oz) Kaizen High Protein Rice
1/3 cup bone broth
1/2 red onion, finely diced
Salt and black pepper

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1/2 red onion, very thinly sliced
Juice of 1 lemon
3 tbsp finely chopped parsley
Salt

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1 cup Greek yogurt
1 tsp olive oil
Juice of 1/2 lemon
2 tbsp finely chopped mint
2 tbsp finely chopped parsley
1 garlic clove, minced
Salt and black pepper

Directions

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.

High Protein Chicken & Rice Power Skillet

Name: High Protein Chicken & Rice Power Skillet
Yield: 4
Ingredients: 5 bone-in, skin-on chicken thighs (remove skin after cooked); 3 tsp olive oil, divided; 1 tbsp onion powder; 1 tbsp dried oregano; 1 tsp sweet paprika; Zest and juice of 1 lemon; 4 garlic cloves, minced; 1 box (8oz) Kaizen High Protein Rice; 1/3 cup bone broth; 1/2 red onion, finely diced; Salt and black pepper; 1/2 red onion, very thinly sliced; Juice of 1 lemon; 3 tbsp finely chopped parsley; Salt; 1 cup Greek yogurt; 1 tsp olive oil; Juice of 1/2 lemon; 2 tbsp finely chopped mint; 2 tbsp finely chopped parsley; 1 garlic clove, minced; Salt and black pepper