Smothered Chicken & Rice: High-Protein Meal (Print Version)
Smothered chicken and rice delivers a hearty, high-protein meal. Tender chicken breasts are simmered in a rich, savory sauce, served over fluffy rice for a satisfying dinner.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 4 Servings
Difficulty: Intermediate
Cuisine: American
# Ingredients:
→ The Protein Powerhouse
01 -
1 1/2 lbs boneless, skinless chicken breasts
→ The Hearty Foundation
02 -
1 cup uncooked brown rice
→ The Savory Smothering Sauce
03 -
1 tbsp olive oil
04 -
1 medium yellow onion, diced
05 -
3 cloves garlic, minced
06 -
1 large green bell pepper, diced
07 -
2 tbsp all-purpose flour
08 -
2 cups low-sodium chicken broth
09 -
1/2 cup 2% milk
10 -
1/2 cup plain non-fat Greek yogurt
→ Aromatic Enhancers & Finishing Touches
11 -
1 tsp smoked paprika
12 -
1/2 tsp dried thyme
13 -
1/4 tsp cayenne pepper
14 -
Salt and black pepper to taste
15 -
2 tbsp fresh parsley, chopped, for garnish
# Instructions:
01 -
Combine 1 cup uncooked brown rice with 2 cups water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes, or until water is absorbed and rice is tender. Set aside, keeping it warm for your High-Protein Smothered Chicken and Rice.
02 -
While rice cooks, pat dry 1 1/2 lbs boneless, skinless chicken breasts. Season with salt and black pepper. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Sear chicken for 3-4 minutes per side until golden brown. Remove chicken and set aside.
03 -
In the same skillet, add 1 medium yellow onion, diced, and 1 large green bell pepper, diced. Sauté for 5-7 minutes until softened. Stir in 3 cloves garlic, minced, 1 tsp smoked paprika, 1/2 tsp dried thyme, and 1/4 tsp cayenne pepper. Cook for 1 minute until fragrant.
04 -
Sprinkle 2 tbsp all-purpose flour over the vegetables and cook for 1 minute, stirring constantly. Gradually whisk in 2 cups low-sodium chicken broth and 1/2 cup 2% milk, stirring until smooth. Bring to a gentle simmer, allowing the sauce to thicken slightly for your High-Protein Smothered Chicken and Rice.
05 -
Return the seared chicken breasts to the skillet, nestling them into the sauce. Reduce heat to medium-low, cover, and simmer for 10-15 minutes, or until the chicken is cooked through (internal temperature 165°F). This ensures a tender finish for your High-Protein Smothered Chicken and Rice. Remove chicken and shred or dice.
06 -
Stir 1/2 cup plain non-fat Greek yogurt into the sauce until well combined and creamy. Season with salt and black pepper to taste. Return shredded chicken to the sauce. Serve the High-Protein Smothered Chicken and Rice immediately over the cooked brown rice, garnished with 2 tbsp fresh parsley, chopped.
# Notes:
01 -
For extra flavor, consider marinating the chicken breasts for 30 minutes in a little olive oil and a pinch of the smoked paprika before searing.
02 -
Leftovers of this High-Protein Smothered Chicken and Rice can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave.
03 -
Feel free to substitute other vegetables like mushrooms or spinach for the bell pepper to vary the flavor profile.
04 -
If you prefer a spicier dish, increase the amount of cayenne pepper or add a pinch of red pepper flakes with the aromatics.
# Tools You'll Need:
01 -
Large skillet or Dutch oven
02 -
Saucepan
03 -
Cutting board
04 -
Chef's knife
05 -
Measuring cups and spoons
06 -
Whisk
# Nutrition Facts (Per Serving):
Calories: 565 kcal
Total Fat: 12 g
Total Carbohydrate: 49 g
Protein: 60 g