Chicken thighs with brown rice and vegetables

Chicken thighs with brown rice and vegetables - a delicious and healthy recipe

Preparation time: 20 minutes
Baking time: 50 minutes
Total time: 1 hour and 10 minutes
Number of servings: 4

In a world where fast food has gained popularity, the recipe for chicken thighs with brown rice and vegetables reminds us of the joy of cooking at home. This recipe is not just a nourishing meal but also an excellent choice for those who want to enjoy a tasty dish that is packed with nutrients. Chicken thighs are a wonderful source of protein, and brown rice is rich in fiber, making it an ideal choice for a healthy lunch or dinner.

Ingredients:

- 3 medium chicken thighs (approximately 600 g)
- 250 g potatoes
- 3-4 green garlic stalks
- 2-3 green onion stalks
- 1/2 red bell pepper
- 1/2 green bell pepper
- 4-5 cloves of garlic
- 1 orange
- 200 g brown rice
- 1 medium red onion
- Olive oil or sunflower oil
- Salt, pepper, and spices to taste (e.g., sweet paprika, thyme, rosemary)

Step by step for a perfect result:

1. Preparing the ingredients:
Start by cleaning the chicken thighs, removing any excess skin or fat. Wash all the vegetables thoroughly. Soak the brown rice in cold water for about 30 minutes; this will help it cook evenly and reduce baking time.

2. Cutting the vegetables:
Slice the red onion thinly, and cut the potatoes into quarters. Leave the green onion and green garlic whole to add flavor, and slice the bell peppers into strips. Leave the garlic cloves uncrushed, and peel and slice the orange.

3. Preparing the vegetables in the oven:
Preheat the oven to 200°C. In an oven-safe dish, add all the chopped vegetables: potatoes, red onion, bell peppers, green garlic, green onion, and orange slices. Drizzle with olive oil, add salt and spices to taste, mixing well to coat them evenly.

4. Preparing the chicken thighs:
In a large skillet or pot, heat a little oil. Add the chicken thighs and fry them over medium heat until they turn golden brown on the outside (about 5-7 minutes). This step will help develop flavors and add a crispy texture.

5. Combining the ingredients:
Remove the chicken thighs from the skillet and add them to the dish among the vegetables. Add the drained brown rice, gently mixing to distribute it evenly. Cover the dish with aluminum foil to retain moisture.

6. Baking in the oven:
Place the dish in the preheated oven and bake for 40-50 minutes. It is important to check occasionally, as the rice tends to stick to the bottom of the dish. If you notice the rice becoming too dry, you can add a few tablespoons of water.

7. Serving:
Once the chicken is cooked and the vegetables are tender, remove the dish from the oven. Let it cool slightly before serving. You can garnish the plates with a few fresh parsley leaves or slices of orange for a pleasant presentation.

Useful tips:
- Use chicken thighs with bone, as they have more flavor and juiciness.
- If you want to try a spicier version, you can add spices like curry or smoked paprika.
- For an extra touch of freshness, add a few fresh cilantro leaves before serving.
- If you are vegetarian or vegan, you can replace the chicken thighs with tofu or mushrooms and follow the same steps.

Calories and nutritional benefits:
This recipe offers an ideal balance of protein, carbohydrates, and healthy fats. One serving contains approximately 450-500 calories, depending on the amount of oil used. Brown rice is rich in fiber, aiding digestion, while the vegetables provide essential vitamins for a healthy immune system.

Frequently asked questions:
1. Can I use white rice instead of brown rice?
Yes, but the cooking time will be shorter. Make sure to monitor the baking process.

2. What other vegetables can I add?
You can experiment with carrots, zucchini, or pumpkin, depending on your preferences.

3. How can I store leftovers?
The chicken thighs and rice can be stored in the refrigerator in an airtight container for 2-3 days.

This recipe for chicken thighs with brown rice and vegetables not only offers a tasty meal but also an opportunity to enjoy cooking with loved ones. Whether you serve it at a family dinner or a special occasion, each bite will be a true celebration of flavors! Enjoy your meal!