# High Protein Chicken & Rice Power Skillet

A high-protein chicken and rice skillet coming in under 500 calories, perfect for weight loss and post-workout recovery.

- Servings: 4 servings
- Cuisine: American
- Category: Drink
- Language: en

## 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

## Instructions

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

## Equipment

- skillet
- oven
- bowl

## 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.

## Source

- Original video: https://www.facebook.com/reel/1392440905719295
- Recipe page: https://www.cliprecipe.com/recipe/3fae2a0e-3366-4562-a95a-408eefa4a183
- Extracted: 2026-02-21

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt