Are you tired of the same old boring meals that don’t help you reach your weight loss goals? Look no further! Chicken and rice is a classic combination that can be elevated to new heights with a few simple twists. In this article, we’re sharing 20 delicious healthy chicken and rice recipes that are not only mouth-watering but also designed to support your weight loss journey.
From hearty soups to flavorful stir-fries, these recipes use lean protein and whole grains to keep you full and satisfied while helping you shed those extra pounds. Whether you’re a busy professional or an active athlete, these recipes are perfect for anyone looking for quick, easy, and healthy meal ideas that won’t sacrifice flavor.
In the following pages, we’ll dive into each of these 20 recipes, exploring the benefits of chicken and rice as well as some creative twists to keep your taste buds engaged. Get ready to fall in love with chicken and rice all over again!
Lemon Garlic Baked Chicken with Brown Rice
Brighten up your mealtime with this citrusy and savory recipe, featuring tender chicken breasts smothered in a zesty lemon garlic sauce, served alongside fluffy brown rice.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup freshly squeezed lemon juice
– 3 cloves garlic, minced
– 2 tbsp olive oil
– 1 tsp dried thyme
– Salt and pepper to taste
– 1 cup brown rice
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, whisk together lemon juice, garlic, olive oil, thyme, salt, and pepper.
3. Place chicken breasts in a baking dish and brush the lemon garlic mixture evenly over both sides of the chicken.
4. Bake for 25-30 minutes or until cooked through.
5. Cook brown rice according to package instructions.
6. Serve chicken with brown rice and enjoy!
Cooking Time: 25-30 minutes
Spicy Chicken and Quinoa Stir-Fry
A flavorful and nutritious stir-fry that combines the protein-packed goodness of chicken with the nutty taste of quinoa, all wrapped up in a spicy kick.
Ingredients:
– 1 cup cooked quinoa
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– 1/4 teaspoon red pepper flakes
– 1 cup mixed bell peppers (any color)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add chicken and cook until browned, about 5-6 minutes. Remove from skillet.
3. Add onion, garlic, and ginger; cook until softened, about 2-3 minutes.
4. Add quinoa, red pepper flakes, and bell peppers to the skillet. Cook for an additional 2-3 minutes.
5. Return chicken to the skillet and stir-fry everything together. Season with salt and pepper to taste.
6. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 15-18 minutes
Slow Cooker Chicken and Wild Rice Soup
Slow Cooker Chicken and Wild Rice Soup Recipe
This hearty and comforting soup is a perfect meal for a chilly evening. Tender chicken, nutty wild rice, and savory vegetables come together in a flavorful broth that’s sure to warm your belly and your heart.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 1 cup wild rice blend
– 4 cups chicken broth
– 1 large onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Place the chicken, wild rice, chicken broth, onion, garlic, and red bell pepper in a slow cooker.
2. Stir in the diced tomatoes and thyme.
3. Cook on low for 6-8 hours or high for 3-4 hours.
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)
Enjoy your delicious and comforting Slow Cooker Chicken and Wild Rice Soup!
Grilled Chicken with Cilantro Lime Cauliflower Rice
Experience the perfect blend of flavors and textures with this simple yet impressive recipe. Grilled chicken pairs perfectly with a vibrant cauliflower rice infused with cilantro, lime juice, and garlic.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1/4 cup freshly chopped cilantro
– Juice of 1 lime (about 2 tablespoons)
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken with salt and pepper. Grill for 5-6 minutes per side, or until cooked through.
3. Meanwhile, pulse cauliflower in a food processor until it resembles rice.
4. In a large skillet, heat olive oil over medium heat. Add garlic and cook for 1 minute.
5. Add cauliflower “rice” to the skillet. Cook for 3-4 minutes, stirring frequently, or until tender.
6. Stir in chopped cilantro and lime juice. Season with salt and pepper to taste.
7. Serve grilled chicken atop cauliflower rice.
Cooking Time: 20-25 minutes
One-Pan Chicken and Vegetable Rice Pilaf
A flavorful and nutritious one-pan meal that’s perfect for a weeknight dinner or special occasion. This recipe combines the convenience of a one-pot dish with the comfort of chicken, vegetables, and aromatic rice.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 cups cooked white or brown rice (preferably day-old)
– 1 cup mixed frozen vegetables (e.g., peas, carrots, corn)
– 2 cloves garlic, minced
– 1 medium onion, diced
– 1 red bell pepper, diced
– 1 tsp olive oil
– 1 tsp ground cumin
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet or sauté pan over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from pan and set aside.
3. Add the onion, bell pepper, and garlic; cook until vegetables are tender, about 4-5 minutes.
4. Stir in cumin and cooked rice; cook for 1 minute.
5. Add the mixed vegetables and chicken back to the pan; stir to combine.
6. Cook for an additional 2-3 minutes or until heated through.
Cooking Time: About 20-25 minutes
Teriyaki Chicken with Steamed Jasmine Rice
Savor the sweet and savory flavors of this Asian-inspired dish, featuring juicy chicken glazed with a rich teriyaki sauce served alongside fluffy steamed jasmine rice.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
– 1/2 cup teriyaki sauce
– 2 tablespoons soy sauce
– 2 tablespoons brown sugar
– 2 tablespoons vegetable oil
– 1 cup jasmine rice
– 2 cups water
– Salt and pepper to taste
Instructions:
1. Cook the jasmine rice according to package instructions using 2 cups of water.
2. In a large skillet, heat 1 tablespoon of vegetable oil over medium-high heat. Add chicken and cook until browned, about 5-6 minutes.
3. In a small bowl, whisk together teriyaki sauce, soy sauce, and brown sugar. Pour the glaze over the chicken and simmer for an additional 2-3 minutes.
4. Serve the glazed chicken with steamed jasmine rice.
Cooking Time: 20-25 minutes
Chicken and Mushroom Wild Rice Casserole
A hearty and flavorful casserole that combines the earthy goodness of wild rice with the savory taste of chicken and mushrooms.
Ingredients:
– 1 1/2 cups cooked wild rice
– 1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces
– 1 cup mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 1 cup grated cheddar cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high. Add the chicken, mushrooms, onion, garlic, thyme, paprika, salt, and pepper. Cook until the chicken is cooked through and the mushrooms are tender.
3. In a separate bowl, combine the cooked wild rice and chicken mixture.
4. Transfer the mixture to a 9×13 inch baking dish and top with the grated cheddar cheese.
5. Bake for 25-30 minutes or until the cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Mediterranean Chicken and Rice Bowl
A flavorful and nutritious bowl filled with juicy chicken, fluffy rice, and a medley of Mediterranean spices.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 1 cup uncooked white rice
– 2 cups water
– 2 tbsp olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup mixed Mediterranean olives (Kalamata, green, and black)
– 1 tsp dried oregano
– 1 tsp paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium saucepan, combine rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes or until cooked.
3. In a large skillet, heat olive oil over medium-high. Add chicken and cook until browned, about 5-6 minutes per side. Transfer to a plate and set aside.
4. In the same skillet, add onion and garlic. Cook until softened, about 3-4 minutes.
5. Stir in olives, oregano, paprika, salt, and pepper. Add chicken back into the skillet and toss to coat with Mediterranean mixture.
6. Serve chicken over cooked rice and garnish with chopped parsley, if desired.
Cooking Time: 30-40 minutes
Chicken Fried Rice with Egg Whites
This recipe is a healthier twist on traditional chicken fried rice, substituting egg whites for whole eggs to reduce cholesterol and increase protein. With minimal prep time, this dish is perfect for a weeknight dinner or lunchbox addition.
Ingredients:
– 2 cups cooked chicken (cooled)
– 1 cup cooked white rice (preferably day-old)
– 1/2 cup diced bell pepper
– 1/2 cup diced onion
– 2 cloves garlic, minced
– 2 teaspoons soy sauce
– 1 teaspoon oyster sauce (optional)
– 2 tablespoons vegetable oil
– 4 egg whites
– Salt and pepper to taste
Instructions:
1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Add chicken, bell pepper, onion, and garlic; stir-fry until vegetables are tender.
3. Push ingredients to one side of the pan.
4. Crack egg whites into the empty side of the pan; scramble until cooked through.
5. Mix everything together and add cooked rice, soy sauce, and oyster sauce (if using); stir-fry for 2-3 minutes or until heated through.
6. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Skinny Chicken and Rice Stuffed Peppers
A healthier twist on the classic stuffed pepper recipe, this dish is packed with lean protein, fiber-rich rice, and a burst of flavor from the bell peppers.
Ingredients:
– 4 large bell peppers, any color
– 1 lb boneless, skinless chicken breast, cooked and diced
– 1 cup cooked white rice
– 1/2 cup black beans, drained and rinsed
– 1/4 cup chopped fresh cilantro
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: shredded cheddar cheese for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers, removing seeds and membranes.
3. In a large bowl, combine chicken, rice, black beans, cilantro, salt, and pepper.
4. Stuff each pepper with the chicken mixture, filling to the top.
5. Drizzle with olive oil and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake an additional 15-20 minutes or until peppers are tender.
7. Serve hot, topped with shredded cheddar cheese if desired.
Cooking Time: 45-50 minutes
Greek Yogurt Marinated Chicken with Basmati Rice
Elevate your mealtime with this flavorful and refreshing Greek-inspired dish, where tender chicken is marinated in a creamy yogurt mixture and served over nutty basmati rice.
Ingredients:
– 1 1/2 pounds boneless, skinless chicken breast or thighs
– 1 cup Greek yogurt
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon olive oil
– Salt and pepper to taste
– 1 cup basmati rice
– 2 cups water
Instructions:
1. In a large bowl, whisk together yogurt, garlic, lemon juice, and olive oil.
2. Add the chicken to the marinade and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat oven to 375°F (190°C). Remove chicken from marinade and bake for 25-30 minutes or until cooked through.
4. Cook basmati rice according to package instructions with 2 cups of water. Drain and fluff.
5. Serve the chicken on top of basmati rice.
Cooking Time: 45-50 minutes
Chicken and Broccoli Rice Bake
This recipe combines the flavors of chicken, broccoli, and rice in a single, easy-to-prepare dish. Perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 1 1/2 cups uncooked white rice
– 3 boneless, skinless chicken breasts, cut into 1-inch pieces
– 3 cups broccoli florets
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup shredded cheddar cheese
– 1/2 cup milk
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook chicken and onion in olive oil until the chicken is cooked through.
3. Add broccoli, garlic, salt, and pepper to the skillet. Cook for an additional 2-3 minutes or until the broccoli is tender.
4. In a separate bowl, combine cooked rice, milk, and shredded cheese.
5. Transfer the chicken and broccoli mixture to a 9×13 inch baking dish. Top with the rice mixture.
6. Bake for 25-30 minutes or until the casserole is hot and the rice is golden brown.
Cooking Time: 25-30 minutes
Turmeric Chicken with Coconut Rice
A flavorful and aromatic dish that combines the warmth of turmeric with the creaminess of coconut rice. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tsp ground turmeric
– 1 tsp ground cumin
– 1/2 tsp salt
– 1/4 tsp black pepper
– 2 tbsp coconut oil
– 1 cup coconut milk
– 1 cup uncooked white rice
– 1 cup water
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together turmeric, cumin, salt, and pepper.
3. Season the chicken with the spice mixture, then cook in coconut oil until browned on both sides.
4. Cook the rice according to package instructions using coconut milk and water.
5. Serve the chicken on top of the coconut rice.
Cooking Time:
– Chicken: 25-30 minutes
– Rice: 20-25 minutes
Chicken and Spinach Rice Skillet
This hearty one-skillet meal is perfect for a weeknight dinner or weekend brunch. With the convenience of cooking all ingredients in one pan, you’ll have a nutritious and flavorful dish ready in no time.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 cups cooked white rice (preferably day-old)
– 2 cups fresh spinach leaves
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from pan and set aside.
3. Add the diced onion and minced garlic; cook until softened, about 3 minutes.
4. Stir in cooked rice, spinach leaves, and thyme. Cook for an additional 2-3 minutes or until spinach has wilted.
5. Return chicken to the skillet and stir to combine with the rice mixture.
6. Season with salt and pepper to taste.
Cooking Time: About 15-20 minutes
Low-Sodium Chicken and Rice Soup
A comforting and flavorful soup that’s perfect for a weeknight dinner or lunch, this low-sodium recipe uses herbs and spices to add depth without relying on salt.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 cups reduced-sodium chicken broth
– 1 cup uncooked white rice
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt-free seasoning blend (optional)
Instructions:
1. In a large pot or Dutch oven, sauté the onion and garlic in a little bit of water until softened.
2. Add the chicken and cook until browned on all sides.
3. Add the chicken broth, rice, thyme, paprika, and salt-free seasoning blend (if using). Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the rice is tender.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 25-30 minutes
Chicken and Black Bean Rice Bowl
This recipe combines the flavors of grilled chicken, savory black beans, and fluffy rice, all wrapped up in a nutritious and filling bowl.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 cup cooked white or brown rice
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 lime, juiced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– Chopped cilantro for garnish (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together olive oil, lime juice, garlic, and cumin. Brush the mixture on both sides of the chicken breast.
3. Grill the chicken for 5-6 minutes per side, or until cooked through.
4. Cook rice according to package instructions.
5. Warm black beans in a microwave-safe bowl with a splash of water.
6. Assemble bowls by placing rice at the bottom, topped with grilled chicken, black beans, and any desired garnishes.
Cooking Time: 20-25 minutes
Garlic Herb Chicken with Quinoa Rice Blend
This recipe combines the savory flavors of garlic and herbs with the nutty goodness of quinoa rice blend, all wrapped up in a delicious chicken dish. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 1 cup quinoa rice blend
– 2 cups water or chicken broth
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together garlic, olive oil, thyme, paprika, salt, and pepper.
3. Place the chicken breasts in a shallow baking dish and brush with the garlic mixture.
4. Cook for 25-30 minutes or until cooked through.
5. While the chicken is cooking, prepare the quinoa rice blend according to package instructions using water or chicken broth.
6. Serve the chicken with the quinoa rice blend and enjoy!
Cooking Time: 25-30 minutes
Chicken and Asparagus Lemon Rice
Brighten up your dinner plate with this flavorful and nutritious Chicken and Asparagus Lemon Rice recipe, perfect for a quick weeknight meal or special occasion.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups fresh asparagus, trimmed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 cup uncooked white rice
– 3 cups chicken broth
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Optional: chopped fresh parsley or thyme for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat olive oil over medium-high. Add chicken; cook until browned, about 5 minutes. Remove from heat.
3. In the same skillet, add garlic and asparagus; cook until tender, about 4-5 minutes.
4. In a medium saucepan, combine rice and chicken broth; bring to a boil. Reduce heat; cover, simmering for 18-20 minutes or until liquid is absorbed.
5. Stir in lemon juice and cooked chicken/asparagus mixture.
6. Serve hot, garnished with parsley or thyme if desired.
Cooking Time: Approximately 25-30 minutes
Baked Chicken with Tomato Basil Rice
This recipe combines the tender juiciness of baked chicken with the aromatic flavors of tomato and basil, all on a bed of creamy rice. It’s an effortless meal perfect for any day of the week.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 cups cooked white rice
– 1 cup cherry tomatoes, halved
– 1/4 cup fresh basil leaves, chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, whisk together chicken breasts with olive oil, salt, and pepper.
3. Line a baking sheet with parchment paper and arrange the chicken in a single layer.
4. Roast the chicken for 20-25 minutes or until cooked through.
5. Meanwhile, cook rice according to package instructions.
6. In a skillet, sauté garlic and cherry tomatoes for 2-3 minutes or until tender.
7. Combine cooked rice with tomato mixture and chopped basil. Season with salt and pepper to taste.
8. Serve chicken on top of the Tomato Basil Rice.
Cooking Time: 25-30 minutes
Chicken and Zucchini Rice Stir-Fry
This Chinese-inspired dish is a flavorful and nutritious meal that can be prepared in just 20 minutes. With chicken, zucchini, and rice, this stir-fry is a great way to use up any vegetables or leftover ingredients you have on hand.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 medium zucchinis, sliced
– 2 cups cooked white rice
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Optional: chopped scallions for garnish
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add chicken and cook until browned, about 5 minutes.
3. Add zucchini, garlic, and soy sauce. Cook until vegetables are tender, about 3-4 minutes.
4. Stir in cooked rice to combine with the vegetables and chicken.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped scallions if desired.
Cooking Time: 20 minutes
Summary
Get ready to indulge in a culinary journey that’s not only delicious, but also healthy and weight loss-friendly! This article presents 20 mouth-watering chicken and rice recipes that are perfect for anyone looking to make some changes to their diet. From baked chicken with brown rice to quinoa stir-fries and slow cooker soups, these recipes offer a variety of flavors and textures to satisfy your cravings. Whether you’re a busy professional or a health-conscious individual, these recipes provide a great starting point for making healthy lifestyle choices.
