Recipe of the Week: One Pan Chicken & Dirty Rice

The worst part about cooking is cleaning all the dishes afterwards. So I went looking for some one pan recipes. One’s that involved cooking in one pan and few utensils. This chicken and dirty rice fit the bill.

I had never had this meal prior to cooking it myself but it is safe to say that this meal is in my family’s meal rotation. We make our’s pretty spicy but there are ways to make your’s less spicy:

• Use less cayenne pepper and red pepper flakes
• Use green bell pepper instead of jalapenos
• Use regular smoked sausage instead of andouille 

To help keep the macros friendly cook with chicken breast or tenderloins instead of thighs. 

Let me know what you think of this recipe in the comments below!

INGREDIENTS

For Marinade:

• 1 tsp salt
• 1 tsp garlic powder
• 1 1/2 tsp paprika
• 1/2 tsp pepper
• 1/2 tsp dried minced onion
• 1/2 tsp cayenne pepper
• 1/2 tsp oregano
• 1/4 tsp red pepper flakes
• 1 tsp lemon juice
• Tbsp enough olive oil to make a paste about 1

REST OF DISH:

• 2 Tbsp Olive oil
• 1 link of andouille sausage sliced into 1/4″ slices
• 4 chicken breasts or tenderloins
• 1 medium yellow onion diced
• 1 jalapeno pepper seeded and diced
• 1/4 tsp cayenne pepper
• pinch of red pepper flakes
• salt and pepper to taste
• 1 cup DRY long-grain rice
• 2 1/4 cup reduced sodium chicken broth
• Minced fresh parsley for garnish

DIRECTIONS

1. Combine all marinade ingredients in a medium sized mixing bowl. Add chicken breasts and turn to coat. Set aside.
2. Add drizzle of olive oil to pan and heat over MED-HIGH heat. Brown andouille sausage on both sides, then transfer sausage to a plate.
3. Add chicken breasts and sear for 2-3 minutes per side, to develop a nice crispy outside.
4. Transfer chicken to plate with the sausage, and use a paper towel to wipe out any black bits from the pan. Brown bits and pan drippings are good to leave in though.
5. Lower heat to MED-LOW and add in chopped onion, and jalapeno. Saute for about 2-3 minutes, until softened.
6. Add cayenne, red pepper flakes and salt and pepper and stir.
7. Add rice and chicken stock, give it a stir, and let simmer for 1 minute.
8. Nestle chicken breasts and sausage on top of the rice (pour in the juices that are left on the plate as well). Return to a simmer, then cover .
9.  Let simmer for 20-25 minutes with cover on
10. Remove cover and bake another 10-15 minutes, until liquid is absorbed into the rice.
11. Garnished with minced parsley.

Nutritional Information

Serving: 1 cup with 5 oz chicken

Calories: 400

Protein: 43 g

Carbohydrates: 27 g

Fat: 14 g