One Pan Butternut Squash Chicken and Rice Recipe - Easy and Nutritious Dinner
Ingredients:
For the Main Dish:
- 2 tablespoons neutral oil
- 500 grams chicken breasts or skinless chicken thighs
- 300 grams butternut squash, peeled and cubed
- 1 red onion, sliced
- 450 ml chicken stock
- 250 ml coconut milk
- 225 grams basmati rice
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon dried thyme
- 1/4 teaspoon chili flakes
- 2 sprigs of fresh rosemary
- Fresh tarragon
- Salt and pepper to taste
For the Creamy Tahini Sauce:
- 80 grams tahini paste
- 60 ml olive oil
- Juice of 1/2 lemon
- 1 teaspoon Dijon mustard
- 2 teaspoons honey
- A pinch of salt
Instructions:
1. Season Your Protein:
Generously season the chicken breasts or thighs with salt, pepper, smoked paprika, and garlic powder. In a large pan, heat the neutral oil over medium-high heat. Once shimmering, add the chicken. Sear until both sides have a golden crust, about 4-5 minutes per side. The chicken doesn’t need to be cooked through at this point. Once seared, set it aside.
2. Sauté & Toast:
Reduce the heat to medium and add the sliced red onion. Sauté until translucent. Add the cubed butternut squash, stirring occasionally. Once they've started to soften, stir in the basmati rice. Toast the grains lightly, ensuring they soak up the flavors.
Gradually pour in the chicken stock followed by the creamy coconut milk. Add a dash of dried thyme, a hint of chili flakes, and the fresh rosemary sprigs. Gently nestle the seared chicken back into the pan, immersing them slightly into the liquid.
3. Simmer & Serve:
Cover the pan and let everything cook on low-medium heat for 20-25 minutes, or until the rice is tender and the chicken is fully cooked through. As the dish nears completion, sprinkle some fresh tarragon over it for an aromatic finish.
For the Creamy Tahini Sauce:
In a bowl, whisk together tahini paste, olive oil, lemon juice, Dijon mustard, honey, and a pinch of salt until smooth.
To Serve:
Drizzle the creamy tahini sauce over the chicken and rice right before serving. Enjoy!
Notes:
- If using skinless chicken thighs, keep in mind they may require slightly longer to cook than breasts.
- Butternut squash's cooking time can vary depending on its age and size. Sauté for longer if you prefer it softer.
- You can replace butternut squash with sweet potatoes or pumpkin for a similar sweet note.
- If you don't have fresh tarragon, try fresh parsley or cilantro.
- You can replace coconut milk with heavy cream or dairy-free almond milk for a different twist.
Storage:
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. Ensure the dish has cooled to room temperature before sealing. When ready to enjoy again, reheat in a microwave or on a stovetop, adding a splash of water or broth if it seems dry. This dish can be frozen for up to a month. However, the texture of the rice might change slightly upon thawing. Remember to thaw in the fridge overnight before reheating. Enjoy your Creamy Tahini Chicken and Butternut Squash Rice!
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