Ingredients
1½ lbs boneless, skinless chicken breasts
1½ cups brown rice, rinsed
1 medium yellow onion, diced
2 bell peppers, sliced (red, yellow, or orange)
3 tablespoons tomato paste
3½ cups sodium-free chicken broth
3 cloves garlic, minced
1½ teaspoons smoked paprika
½ teaspoon dried thyme
2 tablespoons olive oil
Salt and black pepper, to taste
Tools Needed
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Preparation
Preheat oven to 375°F.
Heat olive oil in a 4–6 qt cast iron Dutch oven over medium-high heat. Season chicken breasts with salt, pepper, and a pinch of paprika.Sear for 2–3 minutes per side, just until lightly golden (they’ll finish cooking in the oven). Remove and set aside.
In the same pot, add onion and cook for 3–4 minutes until softened. Stir in garlic and tomato paste; cook 1–2 minutes until fragrant and slightly caramelized.
Stir in bell peppers, brown rice, smoked paprika, and thyme. Coat everything evenly in the tomato mixture. Season with salt and pepper.
Pour in the chicken broth and stir, scraping up any browned bits from the bottom of the pot.
Nestle the seared chicken breasts on top of the rice mixture. Cover tightly with the lid and transfer to the oven.
Bake for 60 minutes covered, then uncover and bake another 10–15 minutes until the rice is tender and liquid is mostly absorbed. Remove from the oven and let rest for 10 minutes before fluffing the rice.
Slice the chicken and serve over the rice. Garnish with parsley, if desired.
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