Lower Fat Easy Chicken and Rice Recipe

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Ingredients:

Serving

4 skinless chicken thighs , brined if possible ( cooking time is
1 tsp oil
1 medium onion, chopped
1 1/2 cups brown rice , unrinsed
2 1/2 cups water or 2 1/2 cups chicken stock
1 tsp salt , to taste
1/2-1 tsp pepper , to taste
1 tsp dried thyme

Directions:

To make the brine combine 1 qt cold water and 1/4 cup salt in a 2 qt or larger bowl or pitcher. Stir to dissolve the salt.
Add the chicken thighs to the brine and place in the refrigerator for 1 hour. Drain the chicken and either use immediately or store covered in the refrigerator until ready to cook.
Dry the chicken. Remove the fat on top and between the muscles on the underside. Season heavily with pepper on both sides. Season with salt heavily if unbrined and trim the chicken as described above.
Heat a heavy pot to medium with the oil and brown the chicken on both sides. Remove the chicken and pour off all but 1/2 T of the oil from the pot.
Wrap each thigh in paper towels and squeeze to degrease.
With the pot on medium, add the onion and sautee until softened. If needed, add 1/4 cup water if the fond (the brown bits on the pan bottom) begins to burn.
Add the water or stock and deglaze the pan. Add the rice. Nestle the chicken, face up, into the rice and water. Bring to a simmer. Add the thyme.
Turn the chicken over about half way through cooking. Simmer covered until the rice is tender, about 40 minutes. Add the salt to taste and gently stir.
Serve with a whole thigh angled on top of a bed of rice. Sprinkle with chopped fresh thyme if desired.
With any leftovers I shred the chicken into large pieces and mix with the rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	237.79 Kcal (996 kJ)
Calories from fat	26.4 Kcal
		% Daily Value*
Total Fat	2.93g	5%
Sodium	590.4mg	25%
Potassium	219.27mg	5%
Total Carbs	47.94g	16%
Sugars	1.7g	7%
Dietary Fiber	3.71g	15%
Protein	4.49g	9%
Vitamin C	2.1mg	3%
Iron	1.5mg	9%
Calcium	34.7mg	3%

Amount Per 100 g
Calories	99.84 Kcal (418 kJ)
Calories from fat	11.08 Kcal
		% Daily Value*
Total Fat	1.23g	5%
Sodium	247.88mg	25%
Potassium	92.06mg	5%
Total Carbs	20.13g	16%
Sugars	0.71g	7%
Dietary Fiber	1.56g	15%
Protein	1.88g	9%
Vitamin C	0.9mg	3%
Iron	0.6mg	9%
Calcium	14.5mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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