GOOD TO KNOW Even though the chicken thighs are seared with the skin on, the extra fat is poured off from the pot before the other ingredients are added. Swapping brown rice for white adds a better dose of fiber and nutrients.

　　

Ingredients

serves 4

　　1 tablespoon olive oil

　　4 bone-in, skin-on chicken thighs (6 to 8 ounces each)

　　Coarse salt and ground pepper

　　1 large yellow onion, cut into 8 wedges

　　2 celery stalks, cut into 1 1/2- inch pieces

　　2 medium carrots, cut into 1 1/2-inch pieces

　　1 dried bay leaf

　　1 3/4 cups water

　　1 cup brown rice

　　

Step 1

In a large Dutch oven or other heavy pot, heat oil over medium-high. Season chicken with salt and pepper and place, skin side down, in pot. Cook until golden brown on both sides, 10 to 12 minutes total.

　　

Step 2

Pour off all but 1 tablespoon fat from pot; add onion and celery. Reduce heat to low, cover, and cook 20 minutes.

　　

Step 3

Add carrots, bay leaf, and the water; stir in rice and season with salt and pepper. Bring to a boil, then reduce heat to low. Cover and cook until rice absorbs almost all the liquid, 40 to 45 minutes. Let stand, covered, 10 minutes before serving.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 372

　　

Step 6

Fat: 13.9g (3.3g Saturated Fat)

　　

Step 7

Protein: 18.3g

　　

Step 8

Carbohydrates: 42.6g

　　

Step 9

Fiber: 4.6g

　　Everyday Food: Light