One-Pan Chicken & Cabbage with Rice Recipe

a recipe photo of the One-Pan Chicken & Cabbage with Rice — Photo:
Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek

Active Time:

25 mins

Total Time:

1 hr 20 mins

Servings:

Nutrition Profile:

Sesame-Free Diabetes-Friendly Nut-Free Soy-Free High-Protein Egg-Free Gluten-Free

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Ingredients

2 1/4 cups reduced-sodium chicken broth
2 tablespoons lemon juice
1 tablespoon Dijon mustard
1 teaspoon chopped fresh oregano, plus more for garnish
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
1/2 teaspoon ground pepper, divided
4 (6-ounce) bone-in, skin-on chicken thighs
1 small head green cabbage (about 16 ounces) , cut into 6 (1 1/2- to 2-inch-thick) wedges
1 cup brown basmati rice
1/4 cup crumbled feta cheese
Lemon wedges for serving (optional)

Directions

Preheat oven to 350°F. Whisk broth, lemon juice, mustard, oregano, 1 tablespoon oil, 1/2 teaspoon salt and 1/4 teaspoon pepper together in a medium bowl until combined.

Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Sprinkle chicken with the remaining 1/4 teaspoon each salt and pepper. Heat the remaining 1 tablespoon oil in a large oven-safe skillet over medium-high heat. Add the chicken, skin-sides down; cook, undisturbed, until the skins are golden brown and crispy, about 6 minutes. Transfer the chicken to a plate. Do not wipe the pan clean.

Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Add cabbage wedges to the pan; cook over medium-high heat, flipping once, until slightly charred and beginning to become tender, 2 to 3 minutes per side. Transfer to a separate plate. Do not wipe the pan clean.

Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Reduce heat to medium; cook rice, stirring constantly, until toasted and fragrant, about 1 minute. Stir in the broth mixture until evenly combined.

Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Nestle the cabbage wedges and the chicken, skin-sides up, in a single layer in the rice mixture. Bring to a boil over medium-high heat. Remove from heat and cover with a tight-fitting lid.

Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Transfer to the oven and bake until the liquid is absorbed, the rice is tender, and an instant-read thermometer inserted into the thickest portion of chicken registers at least 165°F, about 45 minutes. Remove the lid; bake until the chicken skins crisp up slightly, about 6 minutes. Remove from oven; top evenly with feta. Garnish with oregano and serve with lemon wedges, if desired.

Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek

Nutrition Information

Serving Size: 1 chicken thigh, scant ¾ cup rice & 1½ cabbage wedges

Calories 418, Fat 17g, Saturated Fat 4g, Cholesterol 112mg, Carbohydrates 40g, Total Sugars 5g, Added Sugars 0g, Protein 28g, Fiber 5g, Sodium 737mg, Potassium 541mg

Frequently Asked Questions

Are chicken and cabbage good for you?

Both chicken and cabbage offer plenty of nutrition. This dish uses chicken thighs, and while they have a few more calories and fat grams than chicken breasts, they still fit within a healthy diet—and they have several nutritional benefits. For starters, they are a great source of complete protein. This means that they contain all nine of the essential amino acids that our bodies cannot make on their own and must get from food. Chicken thighs are also an excellent source of selenium and a good source of zinc and vitamin B12.

You might be wondering about the chicken skin, since we left it on in this dish. Chicken skin provides nutrients on its own, including vitamins, minerals and collagen. And while some of the fat in the skin is saturated, according to the USDA, most of the skin’s fat content is mono- and polyunsaturated—the healthy kinds of fats.

As far as the cabbage goes, it’s a cruciferous vegetable and, like all cruciferous veggies, it’s loaded with fiber, vitamins, minerals and antioxidants. Altogether, cabbage offers a healthy package that can help fight inflammation, improve gut health and lower the risk of cancer.
Is brown basmati rice healthy?

Brown basmati rice is a whole-grain aromatic rice that is very similar to regular brown rice nutrition-wise. It’s a whole grain and, like other whole grains, is a good source of fiber. This means that it offers gut-health benefits by keeping your bowels moving. Brown rice is also an excellent source of magnesium, which is necessary for a plethora of things in your body, including regulating muscle and nerve function, blood sugar levels and blood pressure. In addition, brown rice contains a special type of carbohydrate called resistant starch, which research suggests helps us stay full longer.
How do I prevent the cabbage from falling apart?

To prevent the cabbage from falling apart, leave the core intact. When cutting cabbage into wedges, cut the cabbage in half lengthwise through the stem end. Then cut each cabbage half into 3 wedges.
How do I know when the chicken thighs are done?

It's best to use an instant-read thermometer to check for internal doneness. Insert the thermometer into the thickest portion of the chicken thighs without touching bone. When it registers at least 165°F, it’s done. Note that bone-in, skin-on chicken thighs are reliably tender and can be cooked up to 195°F and still be moist.
What is the trick to getting crispy chicken?

To get crispy chicken skin, remove the lid from the pan and let the chicken bake directly under the heat for about 6 minutes.