One Pot Lemon Garlic Chicken Rice

Name: One Pot Lemon Garlic Chicken Rice
Prep time: 10 min
Cook time: 28 min
Total time: 38 min
Yield: 4 servings
Ingredients: 1lb (455g) of uncooked boneless skinless chicken thighs, sliced into bitesize pieces; 1 onion, diced; 4 cloves of garlic, crushed; 1lb (455g) of fresh cauliflower florets; 1 cup (180g) of uncooked long grain rice; 2.25 cups (540ml) of chicken stock; juice and zest of 2 small lemons; 3 cups of chopped fresh spinach; 1 tablespoon of olive oil; pinch of red chilli flakes (optional); black pepper; 1 teaspoon of paprika (not smoked); 1 teaspoon of dried oregano; ½ teaspoon of dried basil; ½ teaspoon of dried parsley; ½ teaspoon of onion powder; pinch of salt

Chicken thighs, rice, and cauliflower cook together in one pot with lemon, garlic, and spinach for a bright, complete meal finished in under 30 minutes Watching glycemic load with rice? See how common rice varieties compare to lower-GL alternatives: getglyc.com/blog/rice-alternatives-ranked-glycemic-load

Glycemic Load: 27.2 (High)

489 calories per serving

Serves: 4

Prep: 10 minutes

Cook: 28 minutes

Original recipe: www.slimmingeats.com

About This Calculation

One Pot Lemon Garlic Chicken Rice has a high glycemic load of 27.2 per serving — significant blood sugar impact — consider pairing with protein and fiber, or adjusting portion size.

The primary glycemic load contributors are long grain white rice, uncooked (GL 26.1), cauliflower florets (GL 0.3), lemon juice and zest (GL 0.3). These ingredients account for the majority of the carbohydrate impact per serving.

Glycemic load is calculated as GL = (GI × Net Carbs per serving) ÷ 100, where GI is the glycemic index and net carbs exclude dietary fiber. Calculations draw on established nutritional references including USDA FoodData Central values and peer-reviewed glycemic index research.