One-Pot Chicken and Vegetable Rice — Healthy Family Meals on a Budget

Ingredients

• 500g (about 1.1 lb) boneless chicken thighs, cut into bite-sized pieces
• 1.5 cups long-grain white rice, rinsed
• 1 medium onion, diced
• 3 garlic cloves, minced
• 2 medium carrots, sliced into coins
• 1 cup frozen peas
• 1 can (400ml) diced tomatoes, no salt added
• 2.5 cups low-sodium chicken broth
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp cumin
• Salt and black pepper to taste
• Fresh parsley or cilantro to garnish (optional but worth it)

Instructions

1. 1

   Brown the chicken first

   Heat your olive oil in a large, deep skillet or Dutch oven over medium-high heat. Add the chicken pieces and season with salt, pepper, and the smoked paprika. Cook for about 4-5 minutes, stirring occasionally, until the outside is golden. You don't need it fully cooked through yet—that happens later. Remove the chicken and set it aside on a plate.

2. 2

   Build your flavor base

   In the same pot (don't clean it—those browned bits are flavor gold), add the diced onion and carrots. Cook over medium heat for 3-4 minutes until the onion softens. Add the garlic and cumin, stir everything together, and cook for another 60 seconds. Your kitchen should smell incredible right about now.

3. 3

   Add the rice and liquids

   Pour in the rinsed rice and stir it around to coat it in all that good stuff at the bottom of the pot. Then add the canned tomatoes and chicken broth. Give it one good stir to combine, then nestle the browned chicken pieces back in on top. Don't stir after this point—just let it do its thing.

   

4. 4

   Simmer low and slow

   Bring everything to a gentle boil, then reduce the heat to low and put the lid on. Cook for 18-20 minutes. Resist the urge to lift the lid every five minutes—steam is doing the work here. At the 18-minute mark, check if the rice has absorbed the liquid. If there's still a lot of liquid pooling, give it another 3-4 minutes.

5. 5

   Add the peas and rest

   Once the rice is cooked, scatter the frozen peas over the top, replace the lid, and turn the heat off completely. Let it sit for 5 minutes—the residual heat cooks the peas perfectly without turning them mushy. Fluff everything gently with a fork, taste for seasoning, and top with fresh parsley or cilantro if you have it.

Substitution Ideas

Storage Tips

Let the pot cool completely before storing—don't leave it out longer than 2 hours at room temperature. Portion into airtight containers and refrigerate for up to 4 days. This reheats well in the microwave with a small splash of water (about a tablespoon) stirred in to prevent the rice from drying out—cover it loosely and heat in 90-second bursts, stirring in between. You can also freeze individual portions for up to 2 months. Thaw overnight in the fridge and reheat the same way.