Ingredients
- 2 lbs chicken thighs (bone-in or boneless) — approx. $4–5
- 1½ cups dry white rice — approx. $0.60
- 1 cup frozen broccoli or mixed vegetables — approx. $0.50
- 1 tbsp olive oil or vegetable oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tsp cumin
- Salt and black pepper to taste
- 2 tbsp soy sauce (optional, for flavor)
- Water (for cooking rice)
Instructions
- Cook the rice: Rinse 1½ cups dry rice, then combine with 3 cups water in a pot. Bring to a boil, reduce heat to low, cover, and simmer 18 minutes. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
- Season the chicken: While rice cooks, pat chicken thighs dry with paper towels. Mix garlic powder, paprika, cumin, salt, and pepper in a small bowl. Rub the seasoning mix over all sides of the chicken.
- Cook the chicken: Heat oil in a large skillet or pan over medium-high heat. Add chicken thighs skin-side down (or presentation-side down if boneless). Cook 6–7 minutes without moving until well browned. Flip and cook another 6–8 minutes until cooked through (internal temperature 165°F / 74°C). Let rest 3–4 minutes before slicing or shredding.
- Cook the vegetables: Steam frozen vegetables according to package directions (usually 3–4 minutes in microwave or 5 minutes on stovetop).
- Assemble: Divide rice among 4 bowls. Top with sliced or shredded chicken and vegetables. Drizzle with soy sauce if using.
Estimated Nutrition Per Serving
Estimates based on typical ingredient values. Actual values vary by brand, portion, and preparation.
| Nutrient | Estimated Amount |
|---|---|
| Calories | ~480–540 kcal |
| Protein | ~30–35g |
| Carbohydrates | ~50–55g |
| Fat | ~12–18g |
| Fiber | ~2–3g |
💰 Budget tip
Chicken thighs are typically 40–60% cheaper than chicken breasts with similar protein content and more flavor due to slightly higher fat content. Bone-in thighs are cheaper than boneless — just add 5 minutes of cook time. Buy the family pack and freeze portions you won't use this week.
Substitution Options
- Chicken → Ground turkey or canned tuna: Ground turkey cooks in 10 minutes. Canned tuna requires no cooking at all.
- White rice → Brown rice: Add 15 minutes to cook time and slightly more water (2.5 cups per 1 cup rice).
- Frozen broccoli → Any frozen vegetable: Corn, peas, edamame, or mixed vegetables all work.
- Soy sauce → Any sauce you enjoy: Hot sauce, teriyaki, garlic butter, or salsa all work well.
Meal Prep Notes
This recipe is excellent for meal prep. Cook a full batch and divide into 4 airtight containers. Refrigerate for up to 4 days. Reheat in microwave for 2–3 minutes. Store rice and protein separately if you prefer better texture on reheating.
Nutrition Disclaimer
Nutrition information is an estimate for general awareness only. Actual values depend on specific ingredients, brands, and portion sizes used. This is not intended as dietary advice for individuals with specific medical or health conditions. Consult a healthcare professional for personal dietary guidance.