Pan-seared chicken with soft herbs, sautéed zucchini & carrots, and white rice

Nutrition · per serving

Steps

1. 1

   Rinse the rice in a fine sieve under cold running water until the water runs clear, then drain; measure the water (360 ml) and set aside.

   150 g (about 3/4 cup) white long-grain rice360 ml (1.5 cups) cold water
2. 2

   Place the rinsed rice (150 g) and water (360 ml) in a small saucepan, add a pinch of the salt (2 g), bring to a gentle boil over medium heat, then reduce to the lowest simmer, cover tightly and cook for 12 minutes until water is absorbed.

   150 g (about 3/4 cup) white long-grain rice360 ml (1.5 cups) cold water4 g (about 3/4 tsp) fine salt
3. 3

   While the rice cooks, pat the chicken breasts (300 g) dry with paper towels, season both sides evenly with the remaining salt (about 2 g).

   300 g (about 2 small breasts) fresh skinless chicken breasts4 g (about 3/4 tsp) fine salt
4. 4

   Heat a large non-stick or stainless-steel skillet over medium-high heat. Add half the olive oil (15 ml) and when shimmering place the chicken breasts (300 g) in the pan, cook undisturbed 3.5–4 minutes until the underside is golden.

   30 ml (2 tbsp) extra-virgin olive oil300 g (about 2 small breasts) fresh skinless chicken breasts
5. 5

   Flip the chicken, lower heat to medium, add a little more oil if the pan is dry, and cook 3.5–4 minutes more until the internal temperature reaches 74°C (165°F) or juices run clear; transfer to a plate and tent loosely to rest.

   30 ml (2 tbsp) extra-virgin olive oil300 g (about 2 small breasts) fresh skinless chicken breasts
6. 6

   While the chicken rests, return the same skillet to medium heat, add the remaining olive oil (if needed) and add the carrots (150 g); sauté 3 minutes until they begin to soften, then add the zucchini (200 g) and cook 3–4 minutes more until both are tender-crisp.

   30 ml (2 tbsp) extra-virgin olive oil150 g, peeled and sliced 3 mm on the diagonal carrots200 g, cut into 1 cm half-moons zucchini
7. 7

   Season the vegetables with a light pinch of salt (use remaining from the 4 g total) and remove from heat. Stir in the chopped parsley (10 g), torn basil (8 g) and snipped chives (8 g).

   4 g (about 3/4 tsp) fine salt10 g, finely chopped fresh flat-leaf parsley8 g, torn fresh basil8 g, snipped fresh chives
8. 8

   When the rice's 12-minute cook time is complete, turn off the heat and let the covered pan rest undisturbed for 5 minutes, then uncover and fluff with a fork.

   150 g (about 3/4 cup) white long-grain rice
9. 9

   Slice the rested chicken against the grain, divide the rice between two plates, arrange the chicken slices on top or beside the rice and spoon the warm herb-sautéed vegetables alongside; drizzle any resting juices over the chicken.

   300 g (about 2 small breasts) fresh skinless chicken breasts150 g (about 3/4 cup) white long-grain rice200 g, cut into 1 cm half-moons zucchini150 g, peeled and sliced 3 mm on the diagonal carrots10 g, finely chopped fresh flat-leaf parsley8 g, torn fresh basil8 g, snipped fresh chives
10. 10

    Serve immediately. Do not leave leftovers at room temperature; any leftovers must be cooled quickly and frozen right away.

Origin & History

Simple herb-seasoned chicken with rice and seasonal vegetables fits the Mediterranean tradition of fresh, unprocessed ingredients. The dish draws on the regional habit of combining lean protein, fresh herbs and sautéed produce for balanced, quick meals.