Description

This Creamy High-Protein Chicken and Rice is a warm, filling dinner made with tender chicken, rice, vegetables, and a creamy Greek yogurt sauce. It’s easy to make in one skillet and is perfect for busy weeknights or meal prep.

Ingredients

For the Chicken and Rice

1 lb (450 g) boneless, skinless chicken breast, cut into bite-size pieces
1 tablespoon olive oil
1 cup long-grain white or brown rice
2 cups low-sodium chicken broth
1 cup broccoli florets
1/2 cup diced carrots
1/2 cup frozen peas
2 cloves garlic, minced
1 teaspoon paprika
1/2 teaspoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon black pepper

Creamy Sauce

3/4 cup plain Greek yogurt
1/4 cup grated Parmesan cheese
1 teaspoon lemon juice
1/2 teaspoon garlic powder
2–3 tablespoons chicken broth or water, as needed

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Instructions

Season the chicken: Toss the chicken pieces with paprika, Italian seasoning, salt, and black pepper.
Brown the chicken: Heat olive oil in a large skillet over medium-high heat. Add the chicken and cook for 4–5 minutes, stirring occasionally, until lightly browned. Remove the chicken and set aside.
Cook the vegetables: Add the garlic, carrots, and broccoli to the same skillet. Cook for 2–3 minutes.
Add the rice: Stir in the rice and cook for about 1 minute.
Add the broth: Pour in the chicken broth and bring it to a gentle boil.
Simmer: Reduce the heat, cover, and cook according to the rice package directions, usually about 15–20 minutes. Add the peas during the last 5 minutes.
Make the creamy sauce: In a bowl, mix the Greek yogurt, Parmesan, lemon juice, and garlic powder. Add a little broth or water if needed to make it smooth.
Combine: Return the cooked chicken to the skillet. Turn the heat to low and gently stir in the yogurt sauce.
Serve: Cook for another 1–2 minutes until warm and creamy. Serve immediately.

Notes

Storage

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in the microwave or on the stovetop with a splash of broth or water.

Recipe Tips

Use cooked leftover chicken to make this meal even faster.
Brown the chicken first for more flavor.
Avoid boiling the Greek yogurt sauce, as high heat can make it separate.
Add spinach, mushrooms, zucchini, or bell peppers for more vegetables.
Use brown rice for a heartier version, but add extra cooking time and liquid if needed.
Add shredded mozzarella or extra Parmesan for a cheesier finish.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Dinner, Lunch, Meal Prep
Method: Stovetop