One-Pot Chicken and Rice with Swiss Chard

Gluten Free
Dairy Free
Health score
33%
One-Pot Chicken and Rice with Swiss Chard
55 min.
4
947kcal

Suggestions

Ingredients

  •  chicken thighs dry ( 2 pounds total)
  •  chicken thighs dry ( 2 pounds total)
  • serving coarse mustard 
  •  garlic clove roughly chopped
  • 10 ounces swiss chard cut into ½-inch pieces, leaves torn into 2-inch pieces
  • small onion diced yellow
  • medium carrots diced
  • 1.5 teaspoons lemon zest finely grated for serving
  • 1.5 cups rice 
  • 2.5 cups chicken broth low-sodium

Equipment

  • dutch oven
  • tongs

Directions

  1. Season chicken with salt and pepper.
  2. Heat a large Dutch oven or other heavy pot with a tight-fitting lid over medium-high.
  3. Add chicken, skin side down, and cook until browned on both sides, 12 minutes, turning once. With tongs, transfer chicken to a plate.
  4. Reduce heat to medium and add garlic, chard stems, onion, and carrots. Cook, stirring occasionally, until chard stems and onion are translucent, 4 minutes.
  5. Add chard leaves, lemon zest, and rice; cook 1 minute.
  6. Add broth and bring to a rapid simmer. Reduce to a simmer and season with salt and pepper. Arrange chicken, skin side up, on top of rice mixture and cook, covered, until chicken is cooked through and liquid is absorbed, about 25 minutes.
  7. Remove from heat and let sit, 5 minutes.
  8. Serve with lemon wedges.
  9. John Kernick

Nutrition Facts

Calories947kcal
Protein24.21%
Fat47.61%
Carbs28.18%

Properties

Glycemic Index
57.25
Glycemic Load
35.41
Inflammation Score
-10
Nutrition Score
40.217391496119%

Flavonoids

Catechin
1.06mg
Luteolin
0.04mg
Isorhamnetin
0.88mg
Kaempferol
4.3mg
Myricetin
2.25mg
Quercetin
5.21mg

Nutrients percent of daily need

Calories:947.17kcal
47.36%
Fat:49.63g
76.36%
Saturated Fat:13.37g
83.59%
Carbohydrates:66.1g
22.03%
Net Carbohydrates:62.73g
22.81%
Sugar:3.31g
3.68%
Cholesterol:283.22mg
94.41%
Sodium:457.13mg
19.88%
Alcohol:0g
100%
Protein:56.79g
113.58%
Vitamin K:598.54µg
570.04%
Vitamin A:9657.21IU
193.14%
Selenium:66.02µg
94.32%
Vitamin B3:17.18mg
85.91%
Vitamin B6:1.28mg
64.16%
Phosphorus:633.89mg
63.39%
Manganese:1.17mg
58.47%
Vitamin B5:3.89mg
38.86%
Magnesium:137.82mg
34.46%
Potassium:1202.94mg
34.37%
Vitamin B12:2µg
33.28%
Zinc:4.91mg
32.74%
Vitamin B2:0.55mg
32.34%
Vitamin C:26.03mg
31.55%
Copper:0.53mg
26.55%
Iron:4.27mg
23.72%
Vitamin B1:0.33mg
21.75%
Vitamin E:2.24mg
14.9%
Fiber:3.37g
13.47%
Calcium:104.55mg
10.45%
Folate:33.51µg
8.38%
Vitamin D:0.29µg
1.93%