One-Pan Crispy Chicken with Lemony Rice and Peas
Chicken thighs roast on top of garlicky rice so the grains soak up the drippings, with sweet peas and a bright hit of lemon.
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Low-GI
- One pan
- Gluten-free dairy-free
Ingredients
- 4 chicken thighs, bone-in, skin-on
- 2 tbsp olive oil
- 1 cup brown rice
- 2 cups chicken stock, gluten-free
- 1 cup frozen peas
- 2 carrots, thinly sliced on the bias
- 3 cloves garlic, minced
- 1 lemon, zest and juice
- 4 sprigs fresh thyme
- ½ tsp salt
Method
- Pat the chicken dry and season with salt; brown skin-side down in the oil.7 min timer
- Lift the chicken out and soften the garlic, carrots and thyme in the pan.4 min timer
- Stir in the rice and stock, nestle the chicken back skin-up, and cover.25 min timer
- Scatter the peas over the rice, recover, and let them steam.5 min timer
- Take the lid off so the skin crisps up again.5 min timer
- Finish with the lemon zest and juice and fluff the rice.
Why it works
- Celiac disease: Rice, peas and chicken: the stock is gluten-free and nothing else here hides gluten.
- Milk allergy: Richness comes from olive oil and the chicken's own skin, no dairy anywhere.
- Hashimoto's thyroiditis: Gluten-free and soy-free: lemon, thyme and garlic do the seasoning work.
- Fish allergy: Chicken and its own stock build the flavour, no fish or fish sauce in sight.
- Soy allergy: Seasoned with salt, garlic, thyme and lemon instead of any soy-based sauce.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Low-GI recipes, One pan recipes, Gluten-free dairy-free recipes.