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Photo:Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum
Active Time:20 minsTotal Time:45 minsServings:4
Active Time:20 mins
Active Time:
20 mins
Total Time:45 mins
Total Time:
45 mins
Servings:4
Servings:
4
Photographer: Stacy K. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum
Cook Mode(Keep screen awake)Ingredients1 1/2tablespoonshoney1 1/2teaspoonsgratedgarlic4(6-ounce)bone-in, skin-onchicken thighs1/2teaspoonsalt, divided1tablespooncanola oil2tablespoonsall-purpose flour2cupsprecooked microwaveablebrown rice4cupsfreshbroccoli florets, cut into 1-inch pieces1cuplower-sodiumchicken broth1cupchoppedred bell pepper1mediumcarrot, peeled and sliced2mediumscallions, chopped2tablespoonslower-sodium soy sauce1tablespoonrice vinegar1/4teaspoonground pepper
Cook Mode(Keep screen awake)
Ingredients
1 1/2tablespoonshoney
1 1/2teaspoonsgratedgarlic
4(6-ounce)bone-in, skin-onchicken thighs
1/2teaspoonsalt, divided
1tablespooncanola oil
2tablespoonsall-purpose flour
2cupsprecooked microwaveablebrown rice
4cupsfreshbroccoli florets, cut into 1-inch pieces
1cuplower-sodiumchicken broth
1cupchoppedred bell pepper
1mediumcarrot, peeled and sliced
2mediumscallions, chopped
2tablespoonslower-sodium soy sauce
1tablespoonrice vinegar
1/4teaspoonground pepper
Directions
Preheat oven to 400°F. Stir honey and garlic together in a small bowl until well combined. Set aside 1 teaspoon of the honey mixture in a separate small bowl.
Pat chicken dry with paper towels. Sprinkle with 1/4 teaspoon salt. Heat oil in a large oven-safe skillet over medium-high heat until shimmering. Place the chicken skin-side down in the skillet and reduce heat to medium. Cook, undisturbed, until the skin is light brown and releases easily from the pan, 5 to 8 minutes.
Turn the chicken over. Brush the tops with the reserved 1 teaspoon honey mixture. Immediately flip the chicken honey-side down; cook until the skin turns golden brown, about 1 minute. Transfer to a plate.
Add flour to the oil in the pan; cook, stirring constantly, until the mixture smells nutty, about 30 seconds. Stir in rice, broccoli, broth, bell pepper, carrot, scallions, soy sauce, vinegar, pepper and the remaining 1/4 teaspoon salt. Nestle the chicken into the mixture, skin-side up. Bake, uncovered, until an instant-read thermometer inserted into the thickest portion of chicken registers 165°F and most of the liquid is absorbed, 16 to 18 minutes. Brush the chicken with the remaining honey mixture and let rest for 5 minutes before serving.
Nutrition InformationServing Size: 1 chicken thigh & 1 cup vegetable-rice mixtureCalories 438, Fat 20g, Saturated Fat 4g, Cholesterol 130mg, Carbohydrates 38g, Total Sugars 10g, Added Sugars 7g, Protein 29g, Fiber 5g, Sodium 750mg, Potassium 690mg
Nutrition Information
Serving Size: 1 chicken thigh & 1 cup vegetable-rice mixtureCalories 438, Fat 20g, Saturated Fat 4g, Cholesterol 130mg, Carbohydrates 38g, Total Sugars 10g, Added Sugars 7g, Protein 29g, Fiber 5g, Sodium 750mg, Potassium 690mg
Serving Size: 1 chicken thigh & 1 cup vegetable-rice mixture
Calories 438, Fat 20g, Saturated Fat 4g, Cholesterol 130mg, Carbohydrates 38g, Total Sugars 10g, Added Sugars 7g, Protein 29g, Fiber 5g, Sodium 750mg, Potassium 690mg
Frequently Asked QuestionsThis casserole is loaded with healthy ingredients. Thechicken thighs provide muscle-building protein, while the vegetables andbrown riceprovide fiber and a wealth of various nutrients. The combination of fiber and protein will help you stay full and satisfied longer.There are two gluten-containing ingredients in this casserole—flour and soy sauce—so, as is, this recipe is not gluten-free. But you could use an all-purpose gluten-free flour in place of the regular flour andreplace the soy saucewith a gluten-free alternative, like tamari, coconut aminos or Bragg’s Liquid Aminos.In this case, we would not advise it. The reason is that bone-in chicken with the skin on will provide a lot of the delicious flavor in this casserole. Also, bone-in chicken takes longer to cook, so if you go with boneless, you may overcook it and end up with dry chicken, or if you alter the timing on the chicken, the other ingredients might suffer.
Frequently Asked Questions
This casserole is loaded with healthy ingredients. Thechicken thighs provide muscle-building protein, while the vegetables andbrown riceprovide fiber and a wealth of various nutrients. The combination of fiber and protein will help you stay full and satisfied longer.
There are two gluten-containing ingredients in this casserole—flour and soy sauce—so, as is, this recipe is not gluten-free. But you could use an all-purpose gluten-free flour in place of the regular flour andreplace the soy saucewith a gluten-free alternative, like tamari, coconut aminos or Bragg’s Liquid Aminos.
In this case, we would not advise it. The reason is that bone-in chicken with the skin on will provide a lot of the delicious flavor in this casserole. Also, bone-in chicken takes longer to cook, so if you go with boneless, you may overcook it and end up with dry chicken, or if you alter the timing on the chicken, the other ingredients might suffer.
EatingWell.com, May 2024
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