December 02, 2018 2 min read


Whether you're a meal prep pro or a calorie counting rookie, something we all lack and struggle with is time! So, what's the best way to reduce your time prepping meals and spend more time in the gym, eating or just living life?

Cook this amazing Tasty Chicken Recipe of one dish baked chicken and rice. All the flavour in one dish to save you time prepping, cooking and cleaning! This is literally the tastiest rice you will ever taste, and the whole meal is full of nutritious foods, lean proteins and good fats. Get on it!





  • 1kg Chicken Breast
  • 1/4 cup Olive Oil
  • 2 teaspoons Parsley
  • 1 1/2 teaspoons of Paprika
  • 1 teaspoon of Garlic Powder
  • 1/2 teaspoon of Thyme
  • 1 teaspoon of Salt
  • 1/4 teaspoon of Pepper
  • 1 large Onion
  • 4 tablespoons of Minced Garlic
  • 2 tablespoons of Olive Oil
  • 1 teaspoon of Salt
  • 1/4 teaspoon of Pepper
  • 1 litre (4 cups) Chicken Stock
  • 2 cups of White Rice
  • 500g Broccolini 
  • 500g Carrots


Step 1 - Preheat the oven to 180 degrees Celsius. Cut 500g of Carrots into small pieces and add with 500g of Broccolini to a steaming pan above a pot of boiling water.

Leave over boiling water for 3-5 minutes. 

Step 2 - Dice 1 large Onion and add in to an oven dish. Add 4 tablespoons of Minced Garlic, 2 tablespoons of Olive Oil, 1 teaspoon of Salt, 1/4 teaspoon of Pepper and 4 cups of Chicken Stock to the dish. 

Stir well to combine.

Step 3 - Add in 2 cups of White Rice and mix thoroughly. Cover with Aluminium Foil and add to the oven to cook for 20 minutes. 

Step 4 - Add 1/4 cup Olive Oil, 2 teaspoons of Parsley, 1 1/2 teaspoons of Paprika, 1 teaspoon of Garlic Powder, 1/2 teaspoon Thyme, 1 teaspoon of Salt and 1/4 teaspoon of Pepper to a shallow bowl.

Step 5 - Cut 4 large Chicken Breasts (1kg) in half, before coating in the mixed spices and Olive Oil and leaving to sit and soak in the flavours. 

Step 6 - After 20 minutes, remove the rice dish from the oven. Place the Chicken Breast into the dish, before replacing the foil and baking in the oven for a further 30 minutes.

Step 7 - Remove the foil and bake for a further 2-3 minutes to brown the chicken. 

Step 8 - Remove from the oven and place aside to cool. Take the chicken off and mix the rice through well before replacing the chicken. Allow to cool and the rice to continue to cook for a further 10 minutes. 

Step 9 - Enjoy!



This recipe makes 8 servings, although feel free to make some more and add extra Chicken and Rice to up the calories to suit your diet! 

Per Serve Protein Carbs Fat Calories
Baked Chicken and Rice







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The Undeniable Team


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