High Protein Chicken & Rice Power Skillet

Serves 4
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Directions

  1. 1Add chicken to a bowl.
  2. 2Add chicken to a bowl.
  3. 3Add chicken to a bowl.
  4. 4Drizzle with 1 tsp olive oil & season with salt, pepper, onion powder, oregano, & paprika.
  5. 5Drizzle with 1 tsp olive oil & season with salt, pepper, onion powder, oregano, & paprika.
  6. 6Drizzle with 1 tsp olive oil & season with salt, pepper, onion powder, oregano, & paprika.
  7. 7Add lemon zest + juice, and garlic.
  8. 8Add lemon zest + juice, and garlic.
  9. 9Add lemon zest + juice, and garlic.
  10. 10Toss well.
  11. 11Toss well.
  12. 12Toss well.
  13. 13Marinate 1-6 hrs if you can. If not, go straight to cooking.
  14. 14Marinate 1-6 hrs if you can. If not, go straight to cooking.
  15. 15Marinate 1-6 hrs if you can. If not, go straight to cooking.
  16. 16Preheat oven to 400°F.
  17. 17Preheat oven to 400°F.
  18. 18Preheat oven to 400°F.
  19. 19Heat a skillet over medium heat with 1 tsp olive oil.
  20. 20Heat a skillet over medium heat with 1 tsp olive oil.
  21. 21Heat a skillet over medium heat with 1 tsp olive oil.
  22. 22Cook chicken skin-side down for 8 mins, flip, and cook another 8 mins.
  23. 23Cook chicken skin-side down for 8 mins, flip, and cook another 8 mins.
  24. 24Cook chicken skin-side down for 8 mins, flip, and cook another 8 mins.
  25. 25Remove chicken to a plate.
  26. 26Remove chicken to a plate.
  27. 27Remove chicken to a plate.
  28. 28In the same skillet, add bone broth & diced onion.
  29. 29In the same skillet, add bone broth & diced onion.
  30. 30In the same skillet, add bone broth & diced onion.
  31. 31Simmer 4–5 mins, scraping up the browned bits.
  32. 32Simmer 4–5 mins, scraping up the browned bits.
  33. 33Simmer 4–5 mins, scraping up the browned bits.
  34. 34Cook 1 bag of Kaizen rice according to package. Or use 4 servings of white or brown rice.
  35. 35Cook 1 bag of Kaizen rice according to package. Or use 4 servings of white or brown rice.
  36. 36Cook 1 bag of Kaizen rice according to package. Or use 4 servings of white or brown rice.
  37. 37Stir in cooked rice & nestle chicken on top.
  38. 38Stir in cooked rice & nestle chicken on top.
  39. 39Stir in cooked rice & nestle chicken on top.
  40. 40Transfer to oven and bake 15–20 mins until chicken is fully cooked.
  41. 41Transfer to oven and bake 15–20 mins until chicken is fully cooked.
  42. 42Transfer to oven and bake 15–20 mins until chicken is fully cooked.
  43. 43Make pickled onions by tossing onion with lemon juice, salt, and parsley.
  44. 44Make pickled onions by tossing onion with lemon juice, salt, and parsley.
  45. 45Make pickled onions by tossing onion with lemon juice, salt, and parsley.
  46. 46Let sit for 5 mins & toss again.
  47. 47Let sit for 5 mins & toss again.
  48. 48Let sit for 5 mins & toss again.
  49. 49Mix yogurt with 1 tsp olive oil, lemon juice, mint, parsley, garlic, salt, and pepper.
  50. 50Mix yogurt with 1 tsp olive oil, lemon juice, mint, parsley, garlic, salt, and pepper.
  51. 51Mix yogurt with 1 tsp olive oil, lemon juice, mint, parsley, garlic, salt, and pepper.
  52. 52Remove skillet from oven and finish with dollops of yogurt sauce, pickled onions, & fresh parsley.
  53. 53Remove skillet from oven and finish with dollops of yogurt sauce, pickled onions, & fresh parsley.
  54. 54Remove skillet from oven and finish with dollops of yogurt sauce, pickled onions, & fresh parsley.

Ingredients

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