High Protein Chicken & Rice Power Skillet

Serves 4
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Directions

  1. 1Add chicken to a bowl.
  2. 2Drizzle with 1 tsp olive oil & season with salt, pepper, onion powder, oregano, & paprika.
  3. 3Add lemon zest + juice, and garlic.
  4. 4Toss well.
  5. 5Marinate 1-6 hrs if you can. If not, go straight to cooking.
  6. 6Preheat oven to 400°F.
  7. 7Heat a skillet over medium heat with 1 tsp olive oil.
  8. 8Cook chicken skin-side down for 8 mins, flip, and cook another 8 mins.
  9. 9Remove chicken to a plate.
  10. 10In the same skillet, add bone broth & diced onion.
  11. 11Simmer 4–5 mins, scraping up the browned bits.
  12. 12Cook 1 bag of Kaizen rice according to package. Or use 4 servings of white or brown rice.
  13. 13Stir in cooked rice & nestle chicken on top.
  14. 14Transfer to oven and bake 15–20 mins until chicken is fully cooked.
  15. 15Make pickled onions by tossing onion with lemon juice, salt, and parsley.
  16. 16Let sit for 5 mins & toss again.
  17. 17Mix yogurt with 1 tsp olive oil, lemon juice, mint, parsley, garlic, salt, and pepper.
  18. 18Remove skillet from oven and finish with dollops of yogurt sauce, pickled onions, & fresh parsley.

Ingredients

  • 5 bone-in, skin-on chicken thighs
  • 3 tsp olive oil, divided
  • 1 tbsp onion powder
  • 1 tbsp dried oregano
  • 1 tsp sweet paprika
  • 1 lemon, zest & juice
  • 4 garlic cloves, minced
  • 1 bag Kaizen high protein rice or rice of choice
  • 1 /3 cup bone broth
  • 1 /2 red onion, finely diced
  • Salt
  • Pepper
  • 1 /2 red onion, very thinly sliced
  • 1 lemon, juice
  • 3 tbsp finely chopped parsley
  • 1 cup thick Greek yogurt
  • 1 tsp olive oil
  • 1 /2 lemon, juice
  • 2 tbsp finely chopped mint
  • 2 tbsp parsley
  • 1 garlic clove, minced

Equipment

skilletovenbowl

Tips

  • Marinate chicken for 1-6 hours if possible for best flavor.
  • Cook chicken with skin on for maximum juiciness, then remove before eating if desired.
  • You can use regular or brown rice instead of high-protein low-carb Kaizen rice.

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