U.S. flag

An official website of the United States government

Chicken and Rice

skinless chicken pieces with vegetables in a skillet
Makes: 6 servings

This one skillet meal makes a quick, tasty, and healthy weeknight dinner.

Ingredients

  • 2 tablespoons vegetable oil (or cooking oil of choice)
  • 1 whole chicken, cut up, skin removed
  • 1 medium green pepper, chopped
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 2 tomatoes, chopped
  • 2 1/4 cups chicken broth, low-sodium
  • 1 bay leaf
  • salt (to taste, optional)
  • pepper (to taste, optional)
  • 1 cup rice, uncooked
  • 1 cup peas

Directions

  1. Wash hands with soap and water.
  2. In a large skillet heat oil over medium-high heat and brown chicken on both sides.
  3. Add green pepper, onion, and garlic and cook for about 5 minutes.
  4. Add tomato, chicken broth, bay leaf. Add salt & pepper to taste.
  5. Cover and cook for 20 minutes.
  6. Add rice, stir well, cover and simmer for 20-30 minutes longer, or until all liquid has been absorbed and chicken is tender.
  7. Add peas, cook until hot. Remove bay leaf before serving.

Notes

Source:

Wellness Ways Resource Book: Taste of the World
University of Illinois Extension Service

Nutrition Information

Serving Size: 1/6 of recipe (297g)
Nutrients Amount
Total Calories 379
Total Fat 12 g
Saturated Fat 3 g
Cholesterol 72 mg
Sodium 123 mg
Carbohydrates 37 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 30 g
Vitamin D 0 mcg
Calcium 46 mg
Iron 3 mg
Potassium 489 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 379
Total Fat 12 g
Saturated Fat 3 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 4 g
Linoleic Acid 3 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 72 mg
Carbohydrates 37 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 30 g
Minerals
Calcium 46 mg
Potassium 489 mg
Sodium 123 mg
Copper 0 mg
Iron 3 mg
Magnesium 47 mg
Phosphorus 270 mg
Selenium 26 mg
Zinc 3 mg
Vitamins
Vitamin A 54 mcg
Vitamin B6 0.6 mg
Vitamin B12 0.4 mcg
Vitamin C 27 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 16 mcg
Folate 124 mcg
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 11 mg
Choline 82 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 1 ounces
Protein Foods 3 ounces
Vegetables 1/2 cups
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

logo for the Dietary Guidelines for Americans

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025