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High Protein Honey BBQ Chicken & Rice One-Pan Meal

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings
Calories 650
A flavorful, protein-packed one-pan dish combining tender chicken, rice, and a sweet smoky BBQ glaze for a satisfying meal.

Ingredients

Protein

  • 1.5 lbs boneless, skinless chicken thighs
  • 1.5 cups long-grain white rice
  • 3 cups low-sodium chicken broth

Sauces & Condiments

  • 0.5 cup ketchup
  • 0.25 cup honey
  • 2 tbsp apple cider vinegar
  • 1 tbsp Worcestershire sauce
  • 1 tsp smoked paprika
  • 0.5 tsp garlic powder
  • 0.5 tsp onion powder
  • 0.25 tsp cayenne pepper

Vegetables

  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced

Seasonings

  • to taste Salt and black pepper

Garnish

  • 2 tbsp fresh parsley, chopped

Instructions 

  • Mix ketchup, honey, vinegar, Worcestershire, paprika, garlic powder, onion powder, and cayenne to make the BBQ glaze.
  • Season chicken with salt and pepper. Sear in a skillet with oil until golden, then set aside.
  • Sauté onion and bell pepper, add garlic, then toast rice for 2 minutes.
  • Pour in broth and BBQ sauce, add chicken, cover, and simmer for 20-25 minutes until rice is tender.
  • Rest for 5 minutes, garnish with parsley, then serve.

Notes

Ensure chicken is fully cooked and rice is tender before serving.
Calories: 650kcal
Cost: $15
Course: Main Course
Cuisine: American
Keyword: BBQ, chicken, rice