High Protein Chicken & Rice Power Skillet

• porções: 460 cals & 58g protein p

Ingredientes

5 bone-in, skin-on chicken thighs

3 tsp olive oil, divided

1 tbsp onion powder & dried oregano

1 tsp sweet paprika

Zest & juice of 1 lemon

4 garlic cloves, minced

1 bag Kaizen high protein rice (or 4 servings rice of choice)

1/3 cup bone broth

1/2 red onion, finely diced

Salt & Pepper

Express Pickled Onions

1/2 red onion, very thinly sliced

Juice of 1 lemon

3 tbsp finely chopped parsley

Salt

Herby Yogurt Spread

1 cup thick Greek yogurt

1 tsp olive oil

Juice of 1/2 lemon

2 tbsp finely chopped mint & 2 tbsp parsley

1 garlic clove, minced

Salt & pepper

1.Add chicken to a bowl. Drizzle with 1 tsp olive oil & season with salt, pepper, onion powder, oregano, & paprika. Add lemon zest + juice, and garlic. Toss well. Marinate 1-6 hrs if you can. If not, go straight to cooking.

2.Preheat oven to 400°F. Heat a skillet over medium heat with 1 tsp olive oil. Cook chicken skin-side down for 8 mins, flip, and cook another 8 mins. Remove to a plate.

4.In the same skillet, add bone broth & diced onion. Simmer 4–5 mins, scraping up the browned bits. Cook 1 bag of Kaizen rice according to package. Or use 4 servings of white or brown rice. Stir in cooked rice & nestle chicken on top.

5.Transfer to oven and bake 15–20 mins until chicken is fully cooked.

6.Make pickled onions by tossing onion with lemon juice, salt, and parsley. Let sit for 5 mins & toss again.

7.Mix yogurt with 1 tsp olive oil, lemon juice, mint, parsley, garlic, salt, and pepper.

8.Remove skillet from oven and finish with dollops of yogurt sauce, pickled onions, & fresh parsley.

ENJOY!