Embarking on a weight loss journey often involves finding sustainable and enjoyable dietary changes. Chicken and brown rice recipes have emerged as a popular choice for those seeking a balanced and nutritious approach to shedding pounds. These recipes offer a versatile foundation that can be customized to individual preferences and dietary needs.
My Personal Weight Loss Journey
My personal experience with weight loss has been significantly aided by incorporating chicken and brown rice into my diet. Alongside multivitamins, cutting out soda, drinking plenty of water, and regular exercise, I've managed to lose 115lbs and am on track to lose another 40lbs. Alternating between three, two, and one meal a day has also played a crucial role. I feel better now than ever before!
The Power of Chicken and Brown Rice
One of my go-to meals is a chicken and brown rice recipe that can be easily scaled to fit my daily caloric needs. Whether it's a single, larger 1280-calorie meal or smaller portions spread throughout the day, this recipe provides a satisfying and nutritious base.
A Simple and Customizable Recipe
This recipe revolves around three core ingredients: boneless, skinless chicken thighs, brown rice, and bacon. From there, you can add your preferred vegetables and seasonings to create a flavorful and personalized dish.
Ingredients:
- Boneless, skinless chicken thighs
- Brown rice
- Bacon (precooked for convenience)
- Onions, diced
- Minced garlic
- Bell peppers (or other preferred vegetables)
- Chicken bouillon
- Seasonings of choice (salt, pepper, onion powder, garlic powder, paprika, etc.)
- Butter (a tiny amount)
Instructions:
- Boil water and dissolve the chicken bouillon. Add brown rice and cook until the water is nearly absorbed. Season lightly.
- Cut chicken thighs into pieces and season.
- Cook chicken with diced onions, minced garlic, and bell peppers (or other vegetables) in a pan with a small amount of butter.
- If using precooked bacon, break it into pieces and add it to the rice while the chicken cooks.
- Combine the cooked chicken and rice.
This recipe is a personal favorite, offering a satisfying and filling meal that aligns with my weight loss goals. Despite its simplicity, the sodium levels are surprisingly average, and I often pair it with a potassium-rich snack to ensure a balanced nutrient intake.
Read also: Creamy Keto Ranch Chicken Recipe
One-Pot Chicken and Rice: A Convenient and Healthy Option
Another variation of this dish is the One-Pot Chicken and Rice recipe, which is a naturally gluten-free and family-friendly option that requires minimal cleanup. It's a great way to use up leftover chicken, rice, and vegetables.
Key Advantages:
- One-pot dinner: Simplifies preparation and cleanup.
- Simple ingredients: Utilizes readily available pantry staples.
- Delicious: Packed with flavor despite its simplicity.
- Meal prep champion: Ideal for preparing meals in advance.
One-Pot Chicken and Rice Recipe
Ingredients:
- Cooked long-grain brown rice
- Frozen broccoli florets
- Boneless, skinless chicken breasts (or leftover shredded chicken/rotisserie chicken)
- Onion powder, garlic powder, salt, and pepper
- White onion, chopped
- Garlic cloves, minced
- Olive oil
- Chicken broth
- Optional: Cheese (cheddar, taco, pepper jack, or Colby Jack)
Instructions:
- Cut chicken breasts into strips (if using raw chicken).
- Season chicken with salt, pepper, onion powder, and garlic powder.
- Heat olive oil in a large pan over medium-high heat. Add chicken and cook until browned on both sides and cooked through. Remove chicken from the pan and set aside.
- Heat more olive oil, add onions, and cook until translucent. Add garlic and cook until fragrant.
- Pour in chicken broth and bring to a boil, then reduce to a simmer and cook for a few minutes.
- Stir in broccoli (pre-cooked if using frozen), rice, and add the chicken back into the pot.
- Cook until broccoli and chicken are heated through.
- Optional: Stir in cheese until melted.
Tips and Variations:
- Rice: While brown rice is preferred for its health benefits, white rice (Jasmine or basmati) can also be used. Other grains like quinoa, farro, or bulgur are also suitable alternatives. Cooking the rice in chicken broth adds more flavor.
- Vegetables: Feel free to add other vegetables like green beans, mushrooms, kale, spinach, or roasted Brussels sprouts.
- Chicken: Chicken thighs can be used instead of chicken breasts for a richer flavor.
- Wine: A splash of dry white wine (such as chardonnay) can enhance the flavor.
- Dairy: For extra richness, stir in a tablespoon of unsalted butter and a splash of heavy cream at the end.
- Cheese: Experiment with different types of cheese to find your favorite combination.
Meal Prep Tips:
- Cook rice in advance and store it in the refrigerator or freezer.
- Trim and cut the chicken into cubes.
- Chop the broccoli.
- Shred cheese.
- Prepare the entire recipe on the weekend and refrigerate or freeze it for later use.
Nutritional Benefits and Weight Loss
Chicken and rice is a well-balanced meal that includes lean protein, vegetables, and whole grains. It’s also low in fat and sugar, easy to prepare, and family-friendly.
Weight Loss
As long as you maintain a calorie deficit, eating chicken and rice can contribute to weight loss. The combination of whole grains and lean protein promotes satiety, helping you feel full for longer and reducing the likelihood of overeating.
What If You Don't Have Cooked Brown Rice?
If you don’t have cooked brown rice, you can cook the rice in the pot; however, this will add to the cooking time. After you cook the onions, garlic, and chicken, remove the chicken and add 1.5 cups uncooked rinsed brown rice into the pot. Pour in 3 cups of chicken broth (or vegetable broth), bring to a boil, and then cover and cook for about 30 - 40 minutes until the rice is tender. If the rice is still firm, add a little more broth and cook until tender. Add the chicken pieces back to the pot and stir the broccoli and cheese into the rice. Cook for about 5-10 minutes or until hot.
Exploring Other Chicken and Rice Recipes
The world of chicken and rice recipes extends far beyond these two options. Here are some other variations to consider:
Read also: Low-carb chicken nuggets recipe.
- One-Pot Chicken & Rice: A classic, wholesome chicken dinner made in under an hour with minimal cleanup.
- Herb & Ricotta Chicken with Mushroom Rice: Chicken breasts stuffed with a creamy garlic and Parmesan filling.
- Chicken, Leek & Blue Cheese Pilaf: A gluten-free chicken dinner with blue cheese, leeks, and walnuts.
- Healthy Chicken Burritos: A nutritious and easy Mexican-style lunch using storecupboard ingredients and leftovers.
- Congee with Chicken: A savory rice porridge with shredded soy sauce chicken legs.
- Spicy Chicken with Coconut Rice & Beans: A creamy Jamaican-style chicken served with kidney bean and red pepper coconut brown rice.
- Fridge-Raid Fried Rice: A healthy chicken fried rice that utilizes everyday foods found in the fridge.
- Chicken & Chorizo Jambalaya: A Cajun-inspired rice pot recipe with spicy Spanish sausage, sweet peppers, and tomatoes.
- Chicken with Rice & Peas: A filling and nutritious dish containing three of your five-a-day.
- Easiest Ever Seafood Rice: A simple rice dish using pre-prepared mixed seafood.
- Mexican Chicken & Wild Rice Soup: A vitamin C-filled soup perfect for an after-work pick-me-up.
- Moroccan-Style Chicken with Lentils: A rich chicken dish with vibrant North African flavors.
- Chinese Poached Chicken & Rice: A healthy and satisfying meal eaten across China and Southeast Asia.
- Chicken Biryani Pilau: An easy and cheap dish to recreate at home.
- Chinese Chicken Curry: A healthy chicken curry served with fluffy rice.
- Low-Fat Chicken Biryani: A fragrant Indian chicken curry with a rice topping.
- Oven-Baked Chicken Pilau: A satisfying and healthy chicken pilau.
- Coronation Chicken Salad: A filling coronation chicken salad for a packed lunch.
- Chicken & Veg Bowl: A colorful chicken, brown rice, and vegetable dish.
Grilled Chicken and Brown Rice Bowl
Inspired by the LA restaurant, Zinque, this easy chicken and rice bowl is perfect for lunch or dinner, or for using leftover chicken (or turkey!).
Ingredients:
- Cooked Brown rice
- Grilled Chicken
- Tomatoes
- Arugula
- Gruyere
- Sriracha and Yogurt
Instructions:
- In a small bowl, combine yogurt, sriracha and water.
- Place arugula in a shallow serving bowl. Layer with rice, chicken, avocado, tomatoes and cheese.
Grilled Moroccan Chicken with Simple Brown Rice Pilaf
This recipe combines flavorful grilled chicken with a simple and aromatic brown rice pilaf.
Grilled Moroccan Chicken
Ingredients:
- Boneless, skinless chicken breasts
- Garlic oil (homemade or store-bought)
- Scallions (green parts only), chopped
- Parsley, chopped
- Cilantro, chopped
- Paprika
- Cumin
- Salt
- Turmeric
- Cayenne pepper (optional)
Instructions:
- Blend garlic oil with scallions, parsley, cilantro, paprika, cumin, salt, turmeric, and cayenne pepper (if using).
- Rub the mixture on both sides of the chicken breasts and let marinate for 30 minutes.
- Heat grill to medium heat. Grill chicken breasts until they have reached an internal temperature of 165 degrees F, about 5 to 7 minutes a side. (Discard the leftover marinade.)
Simple Brown Rice Pilaf
Ingredients:
- Instant brown rice
- Olive oil
- Garlic clove
- Chicken broth or stock
- Scallions (green parts only), chopped
- Salt
- Pepper
Instructions:
- Heat the oil in a saucepan over medium heat. Add the garlic and sauté until just starting to brown, about 2 minutes. Remove and discard garlic.
- Add the rice, chicken broth or stock, scallions, salt and pepper to the pan and bring to a boil.
- Reduce heat, cover and simmer 5 minutes or until liquid is absorbed. Remove from heat and let sit covered for 5 minutes.
Tips for Enhancing Flavor and Nutrition
- Marinades: Experiment with different marinades to add flavor and tenderize the chicken.
- Herbs and Spices: Don't be afraid to use a variety of herbs and spices to create unique flavor profiles.
- Vegetables: Incorporate a wide range of vegetables to boost the nutritional content of your meal.
- Healthy Fats: Add healthy fats like avocado or nuts for added flavor and satiety.
- Portion Control: Be mindful of portion sizes to maintain a calorie deficit.
Overcoming Boredom with Chicken and Rice
While chicken and brown rice are healthy staples, they can become monotonous if prepared the same way repeatedly. Here are some ideas to keep things interesting:
- One-Skillet Ranch Chicken and Rice: Combine chicken breasts, ranch mix, bell peppers, and black beans in one skillet for a quick and easy meal.
- One-Pan Chicken, Brown Rice and Veggie Casserole: A simple casserole with chicken, brown rice, and frozen mixed vegetables.
- Chicken Tortilla Soup Remix: Transform leftover chicken and rice into a flavorful tortilla soup.
- Asian-Inspired Stir-Fry: Stir-fry chicken and vegetables with a low-sodium soy sauce for a healthy and customizable dish.
- Stuffed Peppers: Use bell peppers as a bowl for chicken and rice, adding a crunchy and fiber-rich element.
- Chicken and Rice with Roasted Sweet Potatoes and Peanut Sauce: Mix rotisserie chicken and leftover brown rice with roasted sweet potatoes and peanut sauce.
- Mango Chicken Bowl: Marinate chicken in a mango marinade and serve with brown rice or cauliflower rice.
- Spicy Orange Chicken: Use dates, coconut aminos, and orange juice to create a naturally sweet and spicy sauce for chicken.
Read also: Meal Prep Chicken Salad Guide