Dietitian Spotlight: One Pan Chicken and Rice

A study released in 2013 found that the number of children with food allergies has increased by 50% between 1997 and 2011. There are several hypotheses for the cause of this sudden increase in food allergies, but the definite cause is still unknown. The only treatment for food allergies is complete elimination of the allergen. There are 8 foods that make up 90% of food allergies and intolerances. These are dairy, wheat, soy, peanuts, tree nuts, fish, shellfish and eggs. With the growing rate of food allergies, our dietitian team hopes to bring awareness to this growing population as well as provide meal solutions for those families adapting to life with food allergies.

As one of those meal solutions, try this quick and easy recipe that pulls dinner together in less than 30 minutes. The best part though, it only requires one pan to complete the meal - which means less dishes.

This recipe also doesn’t require a fully stocked pantry and uses several common pantry ingredients that you probably have already. However, this dinner is not lacking in flavor! Your family is sure to love this recipe, and it doesn’t require hours in the kitchen. That's a win-win to us!

And finally, this recipe is also free of those top 8 allergens previously discussed. This meal is a tasty solution for your family, especially if you must avoid allergens.

Enjoy this meal idea from the dietitians, and let us help you Build a Better Meal for your family this year!

One Pan Chicken, Rice and Artichoke

Ingredients

• 2 tablespoons Extra Virgin Olive Oil
• 4 chicken pieces (thighs, breast, legs, etc...)
• salt and fresh ground pepper, to taste
• 3 to 4 cloves garlic, minced
• 1 cup long grain rice
• 1-1/2 cups organic, low sodium chicken broth
• 1 jar (14.75 ounces) artichoke hearts, drained
• ½ teaspoon dried Italian Seasoning
• ½ teaspoon dried oregano

Directions

1) Preheat oven to 400F. Heat olive oil in a cast iron skillet. Add chicken pieces and cook for 4 minutes per side over medium-high heat. Remove chicken from skillet and set aside.

2) Add garlic to the skillet and stir for 10 to 15 seconds, or until fragrant. Stir in rice; stir for about 30 seconds. DON'T BURN THE RICE.

3) Place prepared chicken pieces over rice, and add the chicken broth. Arrange artichokes around the pan; season with Italian Seasoning and oregano, and bring to a boil. Carefully cover the skillet with aluminum foil and transfer to preheated oven. Cook for 25 minutes, or until liquid is absorbed. Remove foil and continue to cook for 5 more minutes.

4) Remove from oven and serve.

Recipe adapted from diethood.com