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Stove-top Chicken & Chard with Brown Rice

A one-pot complete "eat your greens" meal.
Serves: 6
Prep Time: 15 min
Cook Time: 60 min

Ingredients

1 tbsp olive oil
8 bone-in, skinless chicken thighs
3 cloves garlic, sliced
1 cup onion(s), diced
2 carrot(s), medium, sliced
8 cups swiss chard, stems and leaves, sliced
3 cups low-sodium chicken broth
1 tbsp lemon zest
1 tbsp rosemary, fresh, minced
1 cup short grain brown rice, dry
1/4 tsp salt
1/2 tsp black pepper, freshly ground
2 sprigs rosemary, fresh, optional garnish
lemon, cut into wedges (for garnish)

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Heat oil over medium-high heat in a heavy pot or Dutch oven. Add chicken, and cook until nicely browned – about 6 minutes per side. Remove from pan and set aside.

  2. Reduce heat to medium and add sliced garlic, diced onion and sliced carrots. Sauté, stirring occasionally until the onions are softened – about 4 minutes.

  3. Cut the Swiss chard leaves and stems across the grain. You needn’t remove the central vein as they cook tender in this dish.

  4. Stir in the Swiss chard, chicken broth, lemon peel, minced rosemary, brown rice, salt and pepper and bring to a boil. Cover and reduce heat to simmer.

  5. Arrange chicken on top of rice. Cover and cook until the rice is tender and most of the broth is absorbed, about 45 minutes.

  6. Remove chicken and serve on top of the swiss chard and rice. Garnish with fresh rosemary and lemon wedges (optional garnishes).

Helpful Tip

If you want a gluten-free version make sure you use a gluten-free chicken broth.

Nutrition Info

Per 350 g serving Amount
Calories290
Protein21 g
Fat8 g
Saturated Fat2 g
Carbohydrate37 g
Fibre5 g
Sugar3 g
Cholesterol65 mg
Sodium320 mg
Per 350 g serving % Daily Value
Potassium17
Calcium8
Iron15
Vitamin A35
Vitamin C60
Vitamin B624
Vitamin B1219
Folate10
Zinc21