Dan Churchill

One-pan Chicken & Wild Rice

Dan Churchill
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.

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EF

GF

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Number of servings
2
Ingredients

12 tbs olive oil

2 carrots (medium) diced

1 parsnips diced

salt & pepper, to taste

18 cup (32 12g) wild rice rinsed

18 cup (32 12g) brown rice rinsed

1 tsp onion powder

1 tsp garlic powder

1 12 cups (375ml) chicken stock

350g chicken tenderloins

75g green beans trimmed & cut into thirds

18 bunch of fresh flat leaf parsley roughly chopped

Methodbased on 4 servings
1

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.

2

Add rice and stir through for a minute or two.

3

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. 

4

Add chicken in an even layer, cover and simmer for another 15 minutes or until chicken is cooked through.

5

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.

6

Whilst beans cook, dice or shred chicken and return to the pan.

7

Divide between bowls, top with parsley and serve.

Nutritional Informationper serving

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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