One-pan Chicken and Garlic Rice

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 35 minutes

材料

1 tsp sea salt flakes

1 tsp onion powder

1 tsp garlic powder

1 tsp sweet paprika

1 tsp dried thyme

½ tsp cracked black pepper

¼ cup (60 ml) extra-virgin olive oil

5 boneless chicken thighs (skin on or off, skin-on pictured) (see note 1)

¼ cup (60 ml) water

1 onion, finely diced

1 tsp freshly minced garlic

1 cup (200 g) jasmine rice

1 ½ cups (375 ml) chicken stock

Fresh thyme sprigs, to garnish (optional)

Mixed leaf salad

手順

Combine the sea salt flakes, onion powder, garlic powder, paprika, thyme, pepper and olive oil in a shallow bowl. Add the chicken and use tongs or your hands to ensure it is evenly coated in the marinade.

Heat a large, deep, heavy-based pan over medium–high heat. Cook the chicken for 6–8 minutes, turning once halfway through, until golden. Remove the chicken from the pan and set aside on a plate. Spoon out any excess fat from the pan (especially if you used skin-on chicken), if desired – although this is not essential, as the fat = extra flavour!

Add the water to deglaze the pan and use a spoon to scrape up any bits stuck to the bottom of the pan.

To the same pan, add the onion and garlic. Cook, stirring, for 1–2 minutes until fragrant.

Add the rice and stock to the pan, stir and bring to a simmer. Once simmering, reduce the heat to low and return the chicken to the pan (skin-side up if using skin-on chicken thighs).

Cover and cook for 15 minutes.

Once the chicken and rice are cooked, remove the pan from the heat and allow it to stand for 10 minutes, covered.

Serve sprinkled with fresh thyme, if using, and a side of mixed leaf salad.

栄養

• サービングサイズ: A bowl
• カロリー: 1856
• 脂肪総量: 92 g
• 飽和脂肪: 17.6 g
• トランス脂肪: 0.1 g
• コレステロール: 711.1 mg
• ナトリウム: 3572.9 mg
• 炭水化物総量: 89.3 g
• 食物繊維: 5.2 g
• 糖質総量: 13.3 g
• タンパク質: 163.7 g