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DinnerAmericanHigh ProteinBudget FriendlyFamily Friendly

Rosemary Chicken Thighs with Zucchini and Brown Rice

Oven-roasted chicken thighs with tender zucchini, tomatoes, onion, and rosemary served over brown rice.

Rosemary Chicken Thighs with Zucchini and Brown RiceGenerative AI
Calories
650
Protein
39g
Carbs
57g
Fat
27g

Per serving

Ingredients

For 4 servings · 55 min total

4
  • chicken thighspatted dry1 1/2 lb
  • brown rice.11 1/4 cup
  • zucchinihalved lengthwise and sliced1 lb
  • tomatodiced1 lb
  • onionthinly sliced1/2 lb
  • garlicminced2 clove
  • olive oil.12 tbsp
  • dried rosemary.11 tsp
  • lemonjuiced1/2
  • kosher salt.11 tsp
  • black pepper.11/2 tsp

Instructions

  1. 1Thinly slice the onion, halve and slice the zucchini, dice the tomato, and mince the garlic. Rinse the brown rice under cool water.
  2. 2Combine the brown rice with water in a saucepan, season the water well with salt, and bring it to a boil. Reduce to a gentle simmer, cover, and cook according to the package directions until the grains are tender and the liquid is absorbed, about 35-45 minutes. Let it stand covered until fluffy, about 5-10 minutes, then taste for seasoning.
  3. 3Do not rinse the chicken thighs. Pat them dry, season both sides with kosher salt, black pepper, and dried rosemary, and place them in a baking dish with the onion, zucchini, tomato, garlic, and olive oil.
  4. 4Roast in a preheated 425F oven for 25-35 minutes, stirring the vegetables once, until the vegetables are tender and browned and the thickest part of each thigh reads 165F (74C) on an instant-read thermometer. Wash the board, knife, and your hands with soap and water before touching anything else.
  5. 5Squeeze the lemon over the chicken and vegetables, toss the vegetables with the pan juices, and taste for salt and pepper. Serve over the brown rice.

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Let's Get Hot provides general wellness and nutrition planning, not medical advice. Calorie targets, timelines, and grocery costs are estimates. Always verify product labels and ingredients yourself when managing serious allergies, and consult a healthcare or nutrition professional before making significant dietary changes.