One Pot Chicken and Rice Dinner
If you are looking for a dinner that supports your menopause protein and fibre needs but is also family-friendly, you’re going to want to bookmark this One-pot Chicken and Rice dish.
Not only does this dish minimize cleanup (hello, one pot!), but it's also loaded with fiber-rich vegetables that support hormone balance and gut health.
Why this recipe works
The beauty of this recipe? While it's packed with vegetables, they blend seamlessly into the dish, so it’s perfect for picky eaters. But I love it because my midlife body craves fibre and nutrients. As I navigate perimenopause, my focus is to ensure my meals are both high in protein and high in fibre. This dish delivers both, helping to:
Stabilize blood sugar
Support digestive health
Maintain healthy weight
Reduce inflammation
Balance hormones naturally
All Purpose Chicken Seasoning
1 tsp garlic powder
1/2 tsp chili powder
1/2 tsp cumin
1/2 tsp dried thyme
1/2 tsp ground mustard
1/2 tsp dried basil
1/4 tsp ground pepper
1/4 tsp red pepper flakes
1/4 tsp sea salt
1/4 tsp paprika
1/2 tsp brown sugar
Meal Prep & Storage
This Chicken and Rice Dinner keeps well in the fridge for 3-4 days, making it perfect for batch cooking and freezing. This would be an ideal recipe for repurposing into lunch bowls.
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One Pot Chicken and Rice Dinner
Tools: Dutch Oven | Cutting Board | Chef’s knife
Ingredients:
2 lbs boneless chicken thighs (bone-in works great too!)
3 tbsp chicken seasoning (recipe above)
2 tbsp olive oil, divided
2 tbsp butter
1 medium white onion, dicd
4 garlic cloves, minced (if very large, use less)
4 oz mushroom, diced
2 carrots, small diced
1 cup white rice
2 1/2 cups chicken stock
1 cup frozen peas
11/2 tbsp Worcheshire sauce
1 tsp salt
1/2 tsp pepper
1/2 tsp onion powder
1 tsp garlic powder
freshly chopped parsley for garnish
Directions:
Preheat your oven to 375F. Pat your chicken thighs dry with paper towel and season generously with 3 tbsp chicken seasoning.
In a large dutch oven (or oven proof pot) over medium high heat, add 1 tbsp of olive oil and sear the 2 lbs chicken thighs for 1 minute each side. Try not to move them around - let them develop a nice crust. Remove from the pot to a plate and set aside.
Add 1 tbsp olive oil and 2 tbsp butter and using a wooden spoon, scrape up any browned bits from the bottom of the pan. Then add in the onion, carrots, garlic and mushrooms. Add a pinch of salt and sauté for 3-4 minutes.
Next, add in the 1 cup rice, 2.5 cups chicken stock, 1 cup peas, 1.5 tbsp Worchestershire sauce, and spices, and mix to combine. Turn the heat up to high and bring to a boil. Once it boils, remove from the heat.
Return the chicken and any juices to the pot. Cover with a lid and put in the oven for 35 minutes. If there is any liquid left after 35 minutes, give it another 5-10 minutes.
Option: you can boil the chicken for 3-5 minutes in the pot to get the chicken nice and crispy!
Top with fresh parsley and dig in!
Give this crowd pleasing One Pot Chicken and Rice Dinner a try tonight!
Ready to Try It?
Both you and your family will love this One Pot Chicken and Rice dinner. Pin it for later or share it with someone who could use a classic bowl of comfort!
Don’t forget to leave a comment and let me know how you enjoyed this recipe. Happy cooking!
When you see how easy it is and how great it feels to nourish your body in midlife, you won’t ever go back to highly processed foods that are void of nutritional value. My 7-Day Meals for Menopause Guidebook will walk you through the menopause transition with ease. You’ll find dozens of delicious recipes, sneaky ways to hit your protein target and so much more to help you look and feel amazing.