Budget-Friendly, One-Pot Chicken
Here’s a budget-friendly, balanced recipe that’s simple, filling, and packed with nutrients—perfect for a busy weeknight and perfect for meal prep and leftovers
One-Pot Chicken, Rice, and Veggie Skillet
Ingredients:
1 lb chicken breast or thighs, cut into bite-sized pieces
1 tbsp olive oil
1 medium onion, diced
2 cloves garlic, minced
1 cup brown rice (or white rice if preferred)
2 cups chicken or vegetable broth (low-sodium, if possible)
1 can diced tomatoes (14 oz), undrained
1 cup mixed frozen vegetables (like peas, carrots, and green beans)
1 tsp Italian seasoning (or your favorite herbs)
Salt and pepper to taste
Optional: Fresh parsley or green onions for garnish
Instructions:
Cook the Chicken: Heat the olive oil in a large skillet over medium heat. Add the chicken pieces and season with salt and pepper. Cook until browned on all sides, about 5–6 minutes. Remove the chicken and set aside.
Sauté the Onion and Garlic: In the same skillet, add the diced onion and cook until softened, about 3 minutes. Add the garlic and cook for another 30 seconds until fragrant.
Add Rice, Broth, and Tomatoes: Stir in the rice, broth, and diced tomatoes with their juice. Bring to a boil, then reduce heat to low and cover. Let it simmer for 20 minutes, stirring occasionally.
Add Vegetables and Chicken: Add the frozen vegetables and browned chicken back into the skillet. Stir everything together and continue to cook for another 10–15 minutes, or until the rice is tender and liquid is absorbed.
Serve and Enjoy: Garnish with fresh parsley or green onions if desired. Serve warm and enjoy a balanced meal!
Macros Benefits:
Protein: Chicken provides lean protein for muscle maintenance and satiety.
Carbs: Brown rice adds fiber, vitamins, and steady energy. Frozen veggies are budget-friendly, nutrient-dense, and convenient.
Fats: Olive oil provides a small amount of healthy fats to help absorb fat-soluble vitamins.
Diabetes or Insulin Resistant?
For a diabetes-friendly alternative to rice, try cauliflower rice or quinoa. Both options have a lower glycemic impact than white rice, helping to keep blood sugar more stable:
Cauliflower Rice: This low-carb option is a great way to add more fiber and nutrients without spiking blood sugar. It’s also low in calories and pairs well with the other flavors in the dish. Simply stir in about 2 cups of cauliflower rice during the last 5–10 minutes of cooking. It will absorb flavors without requiring as long to cook as regular rice.
Quinoa: Quinoa is higher in protein and fiber than rice, which can help reduce blood sugar spikes. It has a mild, nutty flavor and a similar texture. Substitute 1 cup of quinoa in place of rice, but note that it may cook a bit faster than rice, so check for doneness around 15 minutes after adding.
Either substitute will keep the dish balanced and diabetes-friendly!