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Chicken and Rice Skillet

This wheatless chicken and rice skillet is a one-pan, 30-minute dinner that’s naturally gluten-free, family-friendly, and easy to scale for meal prep, using pantry staples and fresh aromatics for maximum flavor without wheat. Tender chicken, fluffy rice, and colorful veggies simmer in a savory garlic-herb broth, finishing with lemon and parsley for a bright, balanced weeknight meal. Servings: 4 Prep time: 10 minutes Cook time: 22–25 minutes Total time: 35 minutes
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Ingredients Equipment Method Notes

Ingredients
  

  • 1.5 lb boneless skinless chicken thighs cut into 1-inch pieces
  • 1 cup long-grain white rice rinsed until water runs clear
  • 1 medium onion finely diced
  • 2 medium carrots diced small
  • 1 red bell pepper diced
  • 3 cloves garlic minced
  • 2 tbsp olive oil
  • 1.5 tsp kosher salt divided
  • 1/2 tsp black pepper
  • 1 tsp paprika sweet
  • 1 tsp Italian seasoning or dried oregano
  • 2 cups low-sodium chicken broth check gluten-free label
  • 1 tbsp lemon juice plus extra wedges for serving
  • 2 tbsp fresh parsley chopped
  • Optional add-ins:
  • 1/2 cup frozen peas stir in at the end
  • 1/4 tsp red pepper flakes for heat
  • 1 tbsp butter for a richer finish or ghee

Equipment

  • 12-inch deep skillet with lid (or Dutch oven)
  • Cutting board and chef’s knife
  • Measuring cups and spoons
  • Fine-mesh strainer (to rinse rice)
  • Wooden spoon or spatula

Method
 

  1. Season and sear
  2. Pat chicken dry and season with 1/2 tsp salt and black pepper. Heat olive oil in a large skillet over medium-high; sear chicken 3–4 minutes until lightly browned (it will finish cooking later). Transfer to a plate.
  3. Sauté aromatics
  4. In the same skillet, add onion, carrot, and bell pepper; cook 4–5 minutes until softened. Stir in garlic, paprika, and Italian seasoning; cook 30 seconds until fragrant.
  5. Toast rice
  6. Add rinsed, drained rice; stir 1 minute to coat in the aromatics and oil, toasting lightly for better texture.
  7. Simmer
  8. Pour in broth and remaining 1 tsp salt; bring to a boil, then reduce to low. Return chicken and any juices to the pan, nestling into the rice. Cover and simmer 15–17 minutes until rice is tender and liquid is absorbed.
  9. Finish and serve
  10. Remove from heat; rest covered 5 minutes. Fluff with a fork, stir in lemon juice and parsley. Add peas now if using; residual heat will warm them. Adjust seasoning and serve with lemon wedges.

Notes

Wheatless assurance: All ingredients are naturally wheat-free; verify broth, spices, and seasonings carry gluten-free labeling to avoid hidden wheat-derived additives.
Rice tips: Rinse rice well to prevent gumminess; if using brown rice, add 1 extra cup broth and simmer 35–40 minutes.
Thighs vs breasts: Thighs are more forgiving; if using breasts, reduce sear time to avoid dryness.
Flavor swaps:
Spanish-style: Add 1/2 tsp smoked paprika and 1/4 tsp saffron, swap bell pepper for roasted red pepper.
Herb-lemon: Double lemon juice and finish with 1 tbsp butter or ghee.
Mediterranean: Stir in 1/2 cup halved olives and 1/4 cup crumbled feta off heat.
Veg boosts: Fold in spinach at the end, or add zucchini with the aromatics.
Make-ahead: Cools and reheats well; add a splash of broth when reheating to restore moisture.
Storage: Refrigerate up to 4 days or freeze up to 2 months in airtight containers.
Optional nutrition (estimate per serving)
Calories: ~490 | Protein: ~34 g | Carbs: ~48 g | Fat: ~17 g | Fiber: ~3 g
(Varies by brand and add-ins.)