Creamy Herb Chicken and Rice (Anti-Inflammatory)
🌿 Description
This Creamy Herb Chicken and Rice is a comforting, one-pan meal made with tender, golden-seared chicken thighs simmered in a garlic-infused, herb cream sauce with fluffy rice and carrots.
This version is designed with anti-inflammatory ingredients like fresh herbs, garlic, turmeric, and olive oil. It’s a wholesome, gut-friendly dinner perfect for clean eating, balanced nutrition, and healthy meal prep.
🛒 Ingredients (Serves 4)
For the Chicken:
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4 bone-in, skin-on chicken thighs (or boneless if preferred)
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1 tsp turmeric powder
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1 tsp dried thyme (or 2 tsp fresh)
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1 tsp dried rosemary
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½ tsp black pepper
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¾ tsp sea salt
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2 tbsp extra virgin olive oil
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3 cloves garlic (minced)
For the Rice:
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1 cup long-grain white rice (or brown rice for extra fiber)
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2 cups low-sodium chicken broth (anti-inflammatory bone broth preferred)
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1 cup carrots (sliced)
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1 small onion (finely chopped)
For the Creamy Herb Sauce:
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½ cup unsweetened coconut milk (or light cream)
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1 tbsp fresh parsley (chopped)
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1 tsp fresh thyme
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½ tsp lemon zest
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1 tbsp lemon juice
👩🍳 Instructions
Step 1: Season the Chicken
Pat chicken dry. Rub with turmeric, thyme, rosemary, salt, and pepper.
Step 2: Sear
Heat olive oil in a large skillet over medium heat.
Sear chicken skin-side down for 5–6 minutes until golden brown. Flip and cook 3–4 more minutes. Remove and set aside.
Step 3: Build Flavor
In the same pan, sauté onion, garlic, and carrots for 3–4 minutes until fragrant.
Step 4: Add Rice
Stir in rice and toast lightly for 1–2 minutes. Pour in broth and bring to a simmer.
Step 5: Simmer
Return chicken to the pan. Cover and simmer on low for 18–22 minutes (longer if using brown rice) until rice is tender and chicken reaches 165°F (75°C).
Step 6: Make It Creamy
Stir in coconut milk, lemon juice, zest, and fresh herbs. Simmer uncovered for 3–5 minutes until slightly thickened.
Step 7: Rest & Serve
Let rest 5 minutes before serving.
🍽 Serving Suggestions
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Serve with steamed broccoli or sautéed spinach for added antioxidants
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Pair with a fresh cucumber and avocado salad
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Add a side of fermented vegetables for gut health
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Perfect for healthy dinner recipes or anti-inflammatory meal prep
🔄 Variations
🥥 Dairy-Free Version
Use full-fat coconut milk (already included option).
🌾 Low-Carb Version
Swap rice for cauliflower rice.
🥬 Mediterranean Version
Add olives, sun-dried tomatoes, and feta cheese.
🥑 Keto Version
Reduce carrots and use heavy cream instead of coconut milk.
🌶 Spicy Metabolism-Boosting
Add red pepper flakes or fresh ginger.
💪 Why It’s Anti-Inflammatory
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Turmeric – contains curcumin, known for anti-inflammatory properties
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Garlic – supports immune health
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Olive oil – rich in heart-healthy polyphenols
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Fresh herbs – antioxidant-rich
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Bone broth – supports gut and joint health
🥗 Nutrition (Approximate per serving)
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Calories: 480–520
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Protein: 32g
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Carbohydrates: 40g
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Fiber: 3g
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Fat: 22g
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Saturated Fat: 6g
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Sodium: 480mg
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Vitamin A: 60% DV
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Iron: 12% DV
(Values vary depending on ingredient substitutions.)
❓ Related Questions
1. Is creamy chicken and rice healthy?
Yes, when made with whole ingredients, healthy fats, and anti-inflammatory spices.
2. Can I make this for weight loss?
Yes — use brown rice or cauliflower rice and control portion sizes.
3. How long does it last in the fridge?
Up to 4 days in an airtight container.
4. Can I freeze it?
Yes, for up to 2 months. Thaw overnight before reheating.
5. What rice works best?
Long-grain white rice, jasmine, or brown rice for added fiber.
🧠 Final Thoughts
This Creamy Herb Chicken and Rice is more than comfort food — it’s a balanced, anti-inflammatory dinner packed with protein, fiber, and healthy fats.
