Doctor-Approved Healthy One-Pan Chicken, Rice + Kale

brown rice

🥗Healthier: quinoa

💰Cheaper: white rice

Quinoa is higher in protein and fiber, while white rice is often more economical.

chicken thighs

🥗Healthier: chicken breast

💰Cheaper: bone-in chicken thighs

Chicken breast is leaner, while bone-in thighs can be more affordable.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point, while canola oil is less expensive.

kale

🥗Healthier: spinach

💰Cheaper: collard greens

Spinach is more tender and can be used interchangeably, while collard greens are often cheaper.

Soak the rice in water while preparing the other ingredients.

Mince 2 cloves of garlic.

Chop up 1 shallot, avoiding cutting away too much of the skin.

Remove the spine from the kale leaves and chop them up.

Heat olive oil in a 12-inch cast iron skillet with garlic and shallots for about 2 minutes until shallots turn translucent.

Add 1 teaspoon of turmeric and 1 teaspoon of cayenne pepper to the skillet.

Trim the fat from chicken thighs and add them to the skillet.

Pour in vegetable stock and bring it to a boil.

Add cinnamon sticks and reduce the heat to a simmer for about 20 minutes.

Sprinkle the drained rice around the pot.

Add coconut milk and chickpeas to the skillet.

Distribute Calabrian chilies throughout the mixture.

Once boiling, cover the skillet and cook for 20 minutes.

After 20 minutes, add the chopped kale on top and squeeze the juice of half a lime over it.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens