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Lower Fat Easy Chicken and Rice

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“Chicken thighs seared, then simmered with brown rice until tender and so flavorful. I threw this together one night and have been making it every since. The recipe will have less fat and fewer calories than listed if you remove the extra fat as in the directions.”

Ingredients Nutrition


  1. To make the brine combine 1 qt cold water and 1/4 cup salt in a 2 qt or larger bowl or pitcher. Stir to dissolve the salt.
  2. Add the chicken thighs to the brine and place in the refrigerator for 1 hour. Drain the chicken and either use immediately or store covered in the refrigerator until ready to cook.
  3. Dry the chicken. Remove the fat on top and between the muscles on the underside. Season heavily with pepper on both sides. Season with salt heavily if unbrined and trim the chicken as described above.
  4. Heat a heavy pot to medium with the oil and brown the chicken on both sides. Remove the chicken and pour off all but 1/2 T of the oil from the pot.
  5. Wrap each thigh in paper towels and squeeze to degrease.
  6. With the pot on medium, add the onion and sautee until softened. If needed, add 1/4 cup water if the fond (the brown bits on the pan bottom) begins to burn.
  7. Add the water or stock and deglaze the pan. Add the rice. Nestle the chicken, face up, into the rice and water. Bring to a simmer. Add the thyme.
  8. Turn the chicken over about half way through cooking. Simmer covered until the rice is tender, about 40 minutes. Add the salt to taste and gently stir.
  9. Serve with a whole thigh angled on top of a bed of rice. Sprinkle with chopped fresh thyme if desired.
  10. With any leftovers I shred the chicken into large pieces and mix with the rice.

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