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High protein chicken and rice - the image shows a plate of rice with chicken and peas. the rice is white and fluffy, and the chicken is cooked to a golden brown color. the peas are bright green and are scattered throughout the dish. the dish is garnished with a sprig of fresh parsley. the plate is brown and has a textured surface. the background is a white wooden table.

High Protein Chicken and Rice


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  • Total Time: 40 minutes
  • Yield: 4 1x

Description

A nutritious and high-protein meal featuring tender chicken breast cooked with fluffy white rice and seasoned with garlic and herbs. Perfect for a balanced lunch or dinner.


Ingredients

Scale

1 tablespoon olive oil
1 pound boneless skinless chicken breast, cut into bite-sized pieces
1 medium onion, finely chopped
3 cloves garlic, minced
1 cup long grain white rice, rinsed
2 1/2 cups low-sodium chicken broth
1 teaspoon dried oregano
1/2 teaspoon ground black pepper
1/2 teaspoon salt
1 cup frozen peas
1/4 cup chopped fresh parsley


Instructions

Heat olive oil in a large skillet or saucepan over medium heat.
Add the chopped onion and sauté for 3-4 minutes until translucent.
Add the minced garlic and cook for an additional 1 minute until fragrant.
Add the chicken pieces to the skillet and cook for 5-6 minutes, stirring occasionally, until the chicken is lightly browned on all sides but not fully cooked through.
Add the rinsed rice to the skillet and stir to combine with the chicken and onions.
Pour in the chicken broth, then add the dried oregano, black pepper, and salt. Stir well.
Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
After 15 minutes, stir in the frozen peas, cover again, and cook for an additional 5 minutes until the rice is tender and the chicken is fully cooked.
Remove from heat and let stand, covered, for 5 minutes.
Fluff the rice with a fork and stir in the chopped fresh parsley before serving.

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes