Recipes

One-Pan Baked Chicken and Rice With Soy and Scallions

We took our one-pan baked chicken and rice and gave it a Japanese twist. With lots of soy sauce, scallions and lime, this dish is a savory umami bomb perfect for meal prep.

We tested and calculated the macros for this recipe using chicken legs because that’s what was available at the grocery store, but chicken thighs (bone-in or out, doesn’t matter) will also work. Chicken breasts are prone to drying out, and unless you add them to the dish during the second half of cooking (after you remove the foil from the rice), they are likely to come out dry and tough.

Additionally, don’t skip the marinating if you can help it. Thirty minutes will do the trick, but a few hours (or even overnight) will transform the dish.

Protein
24.6 g
Carbs
24.8 g
Fat
8.8 g
Serves
11 (serving size = 1 chicken leg (85 g cooked) + 125 g rice)
Calories
280

Ingredients

  • 1,223 g (10–11 pieces) chicken legs
  • 57 g shallots, sliced
  • 10 g garlic (2–3 cloves), sliced
  • 15 g sesame oil
  • 1/4 tsp salt
  • 70 g baby brown or shiitake mushrooms
  • 145 g carrot, peeled and sliced into 1/4inch-thick half-moons
  • 90 g soy sauce
  • 30 g honey
  • 10 g fresh ginger, grated
  • One lime, zested and juiced (about 40 g of juice)
  • 1 bunch of scallions (100 g), sliced in half lengthwise
  • 270 g uncooked long-grain white rice like basmati or jasmine
  • 525 g low-sodium chicken stock
  • Prep Time 10 minutes + marinade
  • Cooking Time 65 minutes
  • Difficulty Easy

Instructions

  1. First, marinate your chicken. Combine the soy sauce, honey, fresh ginger, lime juice and lime zest. Pour the marinade over your chicken and let it sit in the refrigerator for at least 30 minutes, or up to overnight. Turn the drumsticks occasionally to make sure every part of the chicken gets some time in the marinade.

  2. When you’re ready to cook, place a baking dish (about 10x15) into a cold oven. Then preheat the oven (along with the pan) to 350 F.

  3. While the pan is heating, slice the shallots, garlic cloves and mushrooms. When the oven is up to temp, remove the baking pan. Add the sesame oil, shallots, garlic, mushrooms and 1/4 tsp of salt to the hot pan. Stir it all together and place it back in the oven for 15 minutes, or until the shallots soften and begin to brown.

  4. Meanwhile, slice the scallions and carrots and bring the chicken stock to a simmer on the stove or zap it in the microwave until hot. You don’t want fridge-cold stock going into the dish—the rice won’t cook up as well.

  5. When the shallots are lightly browned, remove the pan from the oven. Add the rice and carrots to the hot pan, stir it all together, then shake the pan so the rice settles into an even layer. Scatter the scallions on top of the rice and place the chicken on top of the scallions. Pour the remaining marinade over the chicken and add the hot chicken stock. Cover the pan with foil and place it back in the oven. Remove the foil after 30 minutes and then cook uncovered for another 15–20 minutes, or until all the liquid is absorbed and the chicken and rice are both fully cooked. If the chicken needs browning, crisp it under the broiler for a minute or two before serving.

  6. Let the chicken and rice rest for 5 minutes before fluffing the rice and dishing up.


Long-grain white rice works best for this recipe. If you decide to make substitutions, you’ll need to adjust cooking times. Brown rice will need to bake for about 45 minutes, covered, before you remove the foil for the last 15 minutes of cooking.

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