One-Skillet Chicken & Vegetable Brown Rice

Method

1. Cut the chicken thighs into bite-sized pieces — kitchen scissors are easier than a knife for this. Pat them dry and toss with the smoked paprika, thyme and a good grind of black pepper.

2. Warm the oil in a large lidded skillet or sauté pan, about 12 inches (30 cm) across, over a medium-high heat. Add the chicken in a single layer and let it colour for 4–5 minutes, turning once. It doesn't need to be cooked through yet. Lift it onto a plate.

3. Turn the heat down to medium. Add the onion and red pepper to the pan and cook, stirring now and then, for about 5 minutes until softened. Stir in the garlic and turmeric for 30 seconds.

4. Tip in the rinsed rice and stir for a minute so every grain is coated in the spiced oil.

5. Pour in the stock and scrape up any tasty brown bits from the bottom of the pan. Return the chicken and its juices, add the salt and bring to the boil.

6. Cover with the lid, lower the heat to a gentle simmer and cook for 25 minutes without lifting the lid.

7. Scatter the courgette and peas over the top, cover again and cook for 10–12 minutes more, until the rice is tender and has absorbed the liquid. Check a large piece of chicken: it should be white all the way through and reach 165°F (74°C).

8. Take the pan off the heat and leave it covered for 5 minutes to settle.

9. Grate the lemon zest over the top, squeeze in the juice of half the lemon, add the parsley and fluff everything gently with a fork. Serve with the remaining lemon cut into wedges.

Why it suits later years

Chicken thighs stay moist and tender even when they simmer for a while, so they're easier to chew than chicken breast, which can turn dry and stringy. Each portion gives roughly 30 grams of protein, and the brown rice, peas and vegetables bring a helpful amount of fibre — something many of us fall short on.

Because everything cooks together, the rice absorbs all the flavour from the chicken and spices. That means you can keep the added salt to a minimum without the dish tasting flat.

• Gentle on the salt: low-sodium stock and just a quarter teaspoon of salt for the whole pan keep the sodium modest. Lemon, paprika and herbs do the seasoning work.
• Easier preparation: pre-chopped frozen onion and frozen sliced peppers are perfectly good here and spare stiff or sore hands a lot of chopping.
• Less lifting: a full skillet is heavy. Serve straight from the pan on the hob, and use both hands and an oven glove on the handle if you do need to move it.
• Cook once, eat twice: four portions means a ready-made lunch or supper for later in the week.

Swaps & variations

• Vegetarian: leave out the chicken, use vegetable stock and stir in a drained 15-oz (400 g) can of chickpeas with the courgette.
• Quicker rice: long-grain white rice cooks faster — reduce the stock to 2 cups (480 ml) and the first simmer to 12 minutes.
• Other vegetables: diced carrot (added with the onion), green beans, chopped spinach or broccoli florets all work well.
• Softer texture: add an extra ½ cup (120 ml) of stock and cook a few minutes longer for a softer, risotto-like finish.
• Different flavours: swap the paprika and thyme for 1 teaspoon of mild curry powder, or use dried oregano and finish with a spoonful of plain yogurt.

Keeping & reheating

Let leftovers cool, then refrigerate in a covered container within two hours. Eat within two days. You can also freeze single portions for up to two months; thaw them overnight in the fridge.

To reheat, put a portion in a microwave-safe bowl with a splash of water or stock, cover loosely and heat until piping hot throughout, stirring halfway. On the hob, use a small covered pan over a low heat with a little water. Reheat only once.