One-pan Chicken & Wild Rice
PREP 10 MIN•COOK 50 MIN
Less shopping: check. Less washing up: check. Less time standing over the stove: check! Dan's Skillet (or One-pan) Chicken & Wild Rice is the simple weeknight dinner you've been looking for. Set and forget as it simmers, then enjoy.
DF
EF
GF
NS
NF
Number of servings
2
1⁄2 tbs olive oil
2 carrots (medium) diced
1 parsnips diced
salt & pepper, to taste
1⁄8 cup (32 1⁄2g) wild rice rinsed
1⁄8 cup (32 1⁄2g) brown rice rinsed
1 tsp onion powder
1 tsp garlic powder
1 1⁄2 cups (375ml) chicken stock
350g chicken tenderloins
75g green beans trimmed & cut into thirds
1⁄8 bunch of fresh flat leaf parsley roughly chopped
Heat oil in a large pan over medium-low heat and sauté carrots and parsnip for 5-10 minutes, or until tender. Season well with salt and pepper.
Add rice and stir through for a minute or two.
Add onion powder, garlic powder and stock. Bring to the boil, then reduce to a simmer. Cover and simmer gently for 20 minutes, stirring regularly. Adjust seasoning.
Add chicken in an even layer, cover and simmer for another 15 minutes or until chicken is cooked through.
Remove chicken from the pan and set aside. Add beans and continue to cook for another 4-5 minutes or until beans are just cooked.
Whilst beans cook, dice or shred chicken and return to the pan.
Divide between bowls, top with parsley and serve.
Energy (kJ)
1734 kJ / 414 cals
Protein
45.4 g
Fat
9 g
Sat. Fat
1.9 g
Carbs
34.2 g
Sugar
6.2 g
Fiber
7 g
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