Are you tired of boring, unhealthy meals that are holding you back from reaching your weight loss goals? Look no further! Chicken and rice is a classic comfort food combination that can be easily adapted to fit your dietary needs. In this article, we’ll explore 19 flavorful and healthy chicken and rice recipes that are perfect for those looking to shed a few pounds.
From lemony garlic baked chicken with brown rice to spicy cilantro lime chicken with quinoa rice, these recipes offer a variety of flavors and textures that will keep you coming back for more. Whether you’re a busy professional or a health-conscious foodie, these meals are quick, easy, and packed with nutrients to support your weight loss journey.
Lemon Garlic Baked Chicken with Brown Rice
This recipe combines the brightness of lemon with the richness of garlic, creating a flavorful and aromatic baked chicken dish that pairs perfectly with a comforting side of brown rice.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 lemons, juiced
– 3 cloves of garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 cup cooked brown rice
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together lemon juice, garlic, salt, and pepper.
3. Place chicken breasts in a baking dish and brush with the lemon-garlic mixture.
4. Drizzle olive oil over the chicken and sprinkle with salt and pepper to taste.
5. Bake for 25-30 minutes or until cooked through.
6. Serve with brown rice and enjoy!
Cooking Time: 25-30 minutes
Spicy Cilantro Lime Chicken with Quinoa Rice
This vibrant and flavorful dish combines the brightness of lime, the heat of chili peppers, and the freshness of cilantro to create a mouthwatering chicken recipe. Serve it with nutty quinoa rice for a well-rounded meal.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1/4 cup fresh cilantro, chopped
– 2 tbsp freshly squeezed lime juice
– 1-2 diced jalapeños (depending on desired heat level)
– Salt and pepper to taste
– 1 cup quinoa rice
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together olive oil, garlic, cumin, and salt.
3. Place chicken breasts in the bowl and coat evenly with the marinade.
4. Heat a skillet over medium-high heat. Add chicken and cook for 5-6 minutes per side, or until cooked through.
5. Meanwhile, cook quinoa rice according to package instructions.
6. In a separate pan, combine chopped cilantro, lime juice, and diced jalapeños. Cook for 1-2 minutes, or until fragrant.
7. Serve chicken breasts with quinoa rice and the spicy cilantro-lime sauce spooned on top.
Cooking Time: 25-30 minutes
Teriyaki Chicken and Vegetable Stir-Fry with Brown Rice
Teriyaki Chicken and Vegetable Stir-Fry with Brown Rice Recipe
Summary:
A flavorful and nutritious stir-fry dish that combines tender chicken, colorful vegetables, and savory teriyaki sauce, served over a bed of fluffy brown rice.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 cups mixed vegetables (bell peppers, carrots, broccoli, snap peas)
– 1/4 cup teriyaki sauce
– 2 tbsp vegetable oil
– 1 tsp grated ginger
– Salt and pepper to taste
– 1 cup cooked brown rice
Instructions:
1. Cook the brown rice according to package instructions.
2. In a large skillet or wok, heat the vegetable oil over medium-high heat.
3. Add the chicken and cook until browned and cooked through, about 5-7 minutes. Remove from the skillet and set aside.
4. Add the mixed vegetables and teriyaki sauce to the skillet. Cook for 3-4 minutes or until the vegetables are tender-crisp.
5. Return the chicken to the skillet and stir to combine with the vegetables and sauce.
6. Season with salt, pepper, and grated ginger.
7. Serve the Teriyaki Chicken and Vegetable Stir-Fry over cooked brown rice.
Cooking Time: 20-25 minutes
Mediterranean Chicken and Rice Bowl with Tzatziki
Mediterranean Chicken and Rice Bowl with Tzatziki Recipe
This flavorful bowl combines the bold flavors of Mediterranean cuisine with creamy tzatziki sauce, all wrapped up in a delicious one-bowl meal.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 cups cooked white rice
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese
– 1/4 cup pitted and sliced Kalamata olives
– 2 tbsp olive oil
– 1 tsp lemon zest
– Salt and pepper to taste
– Tzatziki sauce (recipe below)
Tzatziki Sauce:
– 1 large cucumber, peeled and grated
– 1/2 cup plain Greek yogurt
– 1/4 cup crumbled feta cheese
– 1 tbsp chopped fresh parsley
– 1 tsp lemon juice
– Salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season chicken with salt, pepper, and lemon zest.
3. Cook rice according to package instructions.
4. In a large skillet, heat olive oil over medium-high. Add chicken and cook for 5-6 minutes per side or until cooked through.
5. Combine parsley, feta cheese, and olives in a bowl.
6. Serve chicken on top of rice, topped with tzatziki sauce, and garnished with the chopped herb mixture.
Cooking Time: 25-30 minutes
Slow Cooker Chicken and Wild Rice Soup
Warm up with this hearty and comforting slow cooker soup that’s perfect for a chilly evening. This recipe combines tender chicken, nutty wild rice, and flavorful vegetables in a savory broth.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 1 cup uncooked wild rice
– 2 cups chicken broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and sliced
– 2 celery stalks, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 tsp dried thyme
– Salt and pepper, to taste
Instructions:
1. In a slow cooker, combine chicken, wild rice, chicken broth, onion, garlic, carrots, celery, and thyme.
2. Cook on low for 6-8 hours or high for 3-4 hours.
3. About 30 minutes before serving, stir in diced tomatoes.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Greek Yogurt Marinated Chicken with Basmati Rice
This recipe combines the tanginess of Greek yogurt with the creaminess of basmati rice, all wrapped up in a flavorful and aromatic dish. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 1/2 lbs boneless, skinless chicken breast or thighs
– 1/2 cup Greek yogurt
– 2 tbsp lemon juice
– 1 tsp garlic powder
– 1 tsp dried oregano
– 1/4 tsp salt
– 1/4 tsp black pepper
– 1 cup basmati rice
– 2 cups water or chicken broth
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, whisk together Greek yogurt, lemon juice, garlic powder, oregano, salt, and pepper.
2. Add the chicken to the marinade, turning to coat evenly. Cover and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat oven to 375°F (190°C). Remove chicken from marinade, letting excess liquid drip off.
4. Cook basmati rice according to package instructions using water or chicken broth.
5. Place the chicken on a baking sheet lined with parchment paper and bake for 25-30 minutes or until cooked through.
6. Garnish with chopped parsley, if desired. Serve hot with basmati rice.
Cooking Time: 30-40 minutes
Cajun Spiced Chicken with Cauliflower Rice
A flavorful twist on traditional chicken and rice, this recipe combines the bold flavors of Cajun spices with the nutritious goodness of cauliflower “rice”.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 2 tbsp Cajun seasoning
– 1 tsp garlic powder
– 1/2 tsp paprika
– Salt and pepper to taste
– 2 cups cauliflower florets
– 2 tbsp olive oil
– 1/4 cup chicken broth
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together Cajun seasoning, garlic powder, paprika, salt, and pepper.
3. Season the chicken breasts with the spice mixture, making sure they’re evenly coated.
4. Heat olive oil in a large skillet over medium-high heat. Add the chicken and cook for 5-6 minutes per side, or until cooked through.
5. While the chicken cooks, prepare the cauliflower “rice”. Rinse the florets under cold water, then pat dry with paper towels. Microwave for 3-4 minutes, stirring every minute, until tender and slightly browned.
6. Add the chicken broth to the skillet and stir to deglaze, scraping up any browned bits from the bottom of the pan.
7. Serve the Cajun-spiced chicken breasts atop the cauliflower “rice” and enjoy!
Cooking Time: 25-30 minutes
One-Pan Garlic Butter Chicken and Rice
Savor the flavors of tender chicken, aromatic garlic, and savory butter all in one pan with this easy recipe.
Ingredients:
– 1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
– 2 cups uncooked white rice
– 3 tablespoons unsalted butter
– 4 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– 1 cup chicken broth
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large oven-safe skillet, melt 2 tablespoons of butter over medium-high heat.
3. Add the chicken and cook until browned, about 5-6 minutes.
4. Remove the chicken from the skillet and set aside.
5. Add the remaining 1 tablespoon of butter to the skillet.
6. Add garlic and paprika; cook for 1 minute, stirring constantly.
7. Add rice to the skillet, cooking for 2-3 minutes or until lightly toasted.
8. Add chicken broth, salt, and pepper. Stir to combine.
9. Return the chicken to the skillet, arranging in a single layer.
10. Cover the skillet with aluminum foil and bake for 30-35 minutes or until cooked through.
Cooking Time: 40-45 minutes
Turmeric Coconut Chicken with Jasmine Rice
A flavorful and aromatic dish that combines the warmth of turmeric with the richness of coconut and the fragrance of jasmine rice.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 tbsp coconut oil
– 1 tsp ground turmeric
– 1 tsp grated ginger
– 1/4 cup coconut cream
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
– 1 cup jasmine rice
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat the coconut oil over medium-high heat.
3. Add the chicken and cook until browned on all sides, about 5-7 minutes. Remove from heat and set aside.
4. In a small bowl, mix together turmeric, ginger, and salt. Add to the skillet with the chicken and stir to combine.
5. Add the coconut cream to the skillet and stir to coat the chicken evenly.
6. Cook for an additional 2-3 minutes or until the chicken is cooked through.
7. Serve over jasmine rice and garnish with fresh cilantro leaves.
Cooking Time: 20-25 minutes
Chicken and Broccoli Rice Casserole (Light Version)
This recipe is a healthier take on the classic casserole, using lean chicken breast and steamed broccoli to create a flavorful and nutritious dish. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 2 cups cooked white rice
– 3 cups broccoli florets
– 1 cup low-fat chicken broth
– 1/4 cup reduced-fat cream of chicken soup
– 1 tablespoon olive oil
– 1 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 350°F.
2. In a large skillet, heat the olive oil over medium-high. Add chicken and cook until browned, about 5 minutes. Remove from heat.
3. In a separate pot, steam broccoli florets until tender.
4. In a large mixing bowl, combine cooked rice, chicken broth, cream of chicken soup, paprika, salt, and pepper. Stir until well combined.
5. Add the cooked chicken, steamed broccoli, and shredded cheese (if using) to the rice mixture. Mix until all ingredients are coated with the rice mixture.
6. Transfer the mixture to a 9×13 inch baking dish and bake for 25-30 minutes or until the casserole is lightly browned on top.
Cooking Time: 30-35 minutes
Honey Mustard Chicken with Wild Rice Pilaf
Honey Mustard Chicken with Wild Rice Pilaf
This sweet and savory dish combines the richness of honey mustard chicken with the nutty flavor of wild rice pilaf, creating a satisfying and flavorful meal.
Ingredients:
- 4 boneless, skinless chicken breasts
- 1/2 cup honey
- 1/4 cup Dijon mustard
- 1 tablespoon olive oil
- 2 cups cooked wild rice
- 1 cup mixed vegetables (e.g., bell peppers, carrots, green beans)
- Salt and pepper to taste
Instructions:
- In a small bowl, whisk together honey, Dijon mustard, and olive oil. Brush the mixture evenly onto both sides of the chicken breasts.
- Season the chicken with salt and pepper as desired.
- Preheat oven to 375°F (190°C). Bake the chicken for 20-25 minutes or until cooked through.
- In a separate pan, heat mixed vegetables over medium-high heat. Add cooked wild rice and stir-fry until combined.
- Serve the honey mustard chicken with the wild rice pilaf and enjoy!
Cooking Time:
approximately 30-40 minutes
Skinny Chicken Fried Rice with Egg Whites
A healthier twist on a classic Chinese dish, this recipe combines the flavors of chicken fried rice with the protein-packed punch of egg whites.
Ingredients:
– 1 cup cooked chicken breast, diced
– 2 cups cooked white rice (preferably day-old)
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 2 egg whites
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the cooked chicken and stir to combine with the onion mixture.
5. Push the chicken mixture to one side of the skillet.
6. Crack in the egg whites and scramble them into the empty side of the skillet, breaking up any large curds.
7. Mix the egg whites with the chicken mixture.
8. Stir in the cooked rice, breaking up any clumps.
9. Season with salt and pepper to taste.
10. Garnish with chopped scallions if desired.
Cooking Time: 15-20 minutes
Spinach and Feta Stuffed Chicken with Herbed Rice
Elevate your weeknight dinner game with this flavorful and nutritious recipe, combining tender chicken breast with creamy spinach and feta cheese, served atop a bed of aromatic herbed rice.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 bunch fresh spinach, chopped
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 teaspoon lemon zest
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 cup uncooked white rice
– 2 cups chicken broth
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh dill
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix spinach, feta cheese, olive oil, lemon zest, salt, and pepper.
3. Lay chicken breasts flat and make a horizontal incision in each breast to create a pocket. Stuff each breast with the spinach-feta mixture.
4. Place stuffed chicken on a baking sheet lined with parchment paper and bake for 25-30 minutes or until cooked through.
5. Meanwhile, cook rice according to package instructions using chicken broth instead of water. Stir in parsley and dill before serving.
6. Serve chicken breasts atop herbed rice.
Cooking Time: 25-30 minutes
Balsamic Glazed Chicken with Farro Rice
Elevate your weeknight dinner routine with this easy and flavorful recipe, combining the richness of balsamic glaze with the nutty goodness of farro rice.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 cup farro rice
– 2 cups water or vegetable broth
– 1/4 cup balsamic vinegar
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook farro rice according to package instructions using water or broth.
3. In a small bowl, whisk together balsamic vinegar, olive oil, garlic, salt, and pepper.
4. Place chicken breasts in a shallow baking dish and brush the balsamic glaze evenly over both sides.
5. Roast chicken for 25-30 minutes or until cooked through.
6. Serve with cooked farro rice and garnish with chopped parsley if desired.
Cooking Time: 35-40 minutes
Sesame Ginger Chicken with Brown Rice and Steamed Veggies
This recipe combines the savory flavors of sesame oil, ginger, and soy sauce with the comfort of brown rice and steamed vegetables. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp sesame oil
– 2 tsp grated fresh ginger
– 2 tbsp soy sauce
– 1 cup brown rice
– 1 cup mixed steamed vegetables (such as broccoli, carrots, and bell peppers)
– Salt and pepper to taste
– Optional: chopped green onions for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together sesame oil, ginger, and soy sauce.
3. Place the chicken breast in a shallow baking dish and brush with the sesame-ginger mixture.
4. Bake the chicken for 25-30 minutes or until cooked through.
5. Cook brown rice according to package instructions.
6. Steam mixed vegetables until tender, about 5-7 minutes.
7. Serve the chicken with brown rice and steamed vegetables.
Cooking Time: 35-40 minutes
Low-Sodium Chicken and Rice Stir-Fry
This recipe offers a delicious and healthy twist on traditional stir-fries, with a focus on reducing sodium levels. This dish is perfect for those looking to make a quick and easy meal that’s also gentle on the taste buds.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 cups cooked white rice
– 1 cup mixed vegetables (e.g. bell peppers, carrots, broccoli)
– 2 tbsp low-sodium soy sauce
– 1 tsp olive oil
– Salt-free seasoning blend (optional)
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes.
3. Add the mixed vegetables and cooked rice to the skillet. Stir-fry for an additional 4-5 minutes.
4. Pour in the low-sodium soy sauce and stir-fry for another minute.
5. Season with salt-free seasoning blend (if using).
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 15-20 minutes
Buffalo Chicken Stuffed Peppers with Quinoa Rice
Spice up your mealtime with this flavorful and nutritious recipe, featuring chicken, peppers, quinoa, and a hint of buffalo heat.
Ingredients:
– 4 large bell peppers, any color
– 1 lb boneless, skinless chicken breast or thighs, cut into small pieces
– 1/2 cup cooked quinoa
– 1/2 cup shredded cheddar cheese
– 1/4 cup Buffalo wing sauce (such as Frank’s RedHot)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cook quinoa according to package instructions. Set aside.
3. In a large skillet, heat the olive oil over medium-high. Add chicken and cook until browned, about 5-6 minutes.
4. Add Buffalo wing sauce to the skillet and stir to combine. Reduce heat to low and simmer for 2-3 minutes.
5. Stuff each pepper with cooked quinoa, shredded cheese, and chicken mixture.
6. Place peppers in a baking dish and bake for 25-30 minutes or until peppers are tender.
Cooking Time: 35-40 minutes
Enjoy your Buffalo Chicken Stuffed Peppers with Quinoa Rice!
Mushroom and Thyme Chicken with Wild Rice
This hearty dish combines the earthy flavors of mushrooms and thyme with the nutty taste of wild rice, making it a perfect comfort food for any occasion.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried thyme
– 1 cup wild rice
– 2 cups chicken broth
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium-high. Add mushrooms and cook until tender, about 5 minutes.
3. Add garlic and thyme; cook for an additional minute.
4. In a separate pot, bring wild rice and chicken broth to a boil. Reduce heat and simmer for 20-25 minutes or until liquid is absorbed.
5. Season chicken breasts with salt and pepper. Place in the skillet with mushrooms and cook for 5-7 minutes per side, or until cooked through.
6. Serve chicken on top of wild rice, spooning some of the mushroom mixture over the top.
Cooking Time: 35-40 minutes
Pineapple Salsa Chicken with Coconut Rice
A tropical twist on a classic combination, this recipe pairs juicy chicken breasts with a sweet and tangy pineapple salsa and creamy coconut rice.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 cup pineapple chunks
– 1/2 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– Salt and pepper to taste
– 1 cup coconut rice (cook according to package instructions)
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, heat olive oil over medium-high. Add chicken and cook until browned, about 5 minutes per side. Transfer to a baking dish.
3. In the same skillet, add pineapple chunks, red onion, jalapeño pepper, garlic, and ginger. Cook until the mixture is caramelized and fragrant, about 10 minutes.
4. Spoon the pineapple salsa over the chicken breasts.
5. Bake for an additional 15-20 minutes or until the chicken is cooked through.
6. Serve with coconut rice and garnish with fresh cilantro leaves.
Cooking Time: 30-40 minutes
Summary
Discover 19 mouthwatering and nutritious chicken and rice recipes perfect for weight loss. From classic comfort food to international flavors, these healthy twists on traditional dishes will satisfy your cravings while keeping you on track with your dietary goals. With options like Lemon Garlic Baked Chicken, Spicy Cilantro Lime Chicken, and Turmeric Coconut Chicken, there’s something for everyone. Plus, many of these recipes can be prepared in under 30 minutes, making them ideal for busy lifestyles.
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