Low Sodium Easy Chicken and Rice

Total time1 hr

Prep time10 min

Cook time45 min

Golden, crackly-skinned chicken thighs get a bold rub of black pepper, garlic powder, onion powder, and smoked paprika before they sear in a hot skillet until deeply browned. The onion and garlic soften right in those flavorful drippings, building a savory base for the rice to soak up as it simmers in chicken broth with a touch of thyme. Everything finishes together in one pan, with the chicken nestled skin-side up so it stays juicy while the rice turns tender and fully infused with flavor. A scatter of fresh parsley at the end brightens the whole dish before it hits the table. It's a cozy, one-pan dinner with plenty of seasoning depth, and it's a solid pick for anyone watching their sodium intake.

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Ingredients

4 servings

4 bone-in, skin-on chicken thighs (about 2 lb total)
Heritage Farm Bone In Skin On Chicken Thighs
H-E-B Natural Bone-in Skin-on Chicken Thighs Trader Joe's All Natural Bone-In Skin-On Chicken Thighs Hill Country Fare Bone-in Skin-on Chicken Thighs, Value Pack Wegmans Bone-In, Skin-On, Chicken Thighs, Raised without Antibiotics, FAMILY PACK
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1 tsp salt
Chef's tip
Season to taste - salt substitutes can taste bitter in larger amounts, so start with less.
½ tsp black pepper
1 tsp garlic powder
1 tsp onion powder
1 tsp smoked paprika
1 tbsp olive oil
1 small yellow onion, finely diced
3 cloves garlic, minced
1 ½ cups long-grain white rice
2 ½ cups low-sodium chicken broth
½ tsp dried thyme

For serving

2 tbsp fresh parsley, chopped (optional)

Instructions

1
Pat the chicken thighs dry with paper towels. In a small bowl, stir together the salt, black pepper, garlic powder, onion powder, and smoked paprika, then rub the mixture evenly over all sides of the chicken.
2
Heat the olive oil in a large deep skillet or Dutch oven over medium-high heat until shimmering. Add the chicken thighs skin-side down and sear undisturbed for 5–6 minutes, until the skin is deep golden brown and releases easily from the pan. Flip and sear the second side for 2 minutes, then transfer the chicken to a plate. The chicken will not be cooked through at this stage.

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