Healthy Garlic Chicken Rice Pilaf: Comfort with a Fresh Twist
There was a season in my life when meals had to be more than just food — they had to feel like a reset button. This garlic chicken rice pilaf became that for me. Simple, nourishing, and endlessly comforting, it’s the kind of dinner that tells you everything is going to be okay. The zing of lemon, the warmth of garlic, and the heartiness of lentils all come together in one bowl that feeds both body and spirit.
This isn’t a fancy dish — but that’s what makes it so perfect. It’s family food, soul food, and healing food. And maybe, just maybe, it’ll become the dish you reach for when the day has been long and your heart needs a little comfort.
Ingredients
Finely grated rind & juice of 1 lemon
3 garlic cloves, crushed
1 1/2 tbsp extra virgin olive oil
8 (about 450g) chicken tenderloins
1 brown onion, finely chopped
150g (3/4 cup) low-GI white rice
500ml (2 cups) homemade or salt-reduced chicken stock
200g green beans, trimmed, halved lengthways
2 small zucchini, sliced
400g can brown lentils, rinsed, drained
60g baby spinach, coarsely chopped
Freshly chopped chives, to serve
Lemon wedges, to serve
Method
Step 1
Combine half the lemon rind, lemon juice, one-third of the garlic, and 1 tbsp oil in a bowl. Add chicken and turn to coat. Cover and set aside in the fridge to marinate for at least 20 minutes.
Step 2
Heat the remaining 2 tsp oil in a large, heavy-based, non-stick frying pan over medium heat. Add onion and cook, stirring, for 3–4 minutes or until softened. Add remaining rind and garlic, then cook for 1 minute until aromatic.
Step 3
Add rice to the pan and stir to coat. Stir in stock and bring to the boil. Reduce heat to low, cover, and simmer for 12 minutes or until most of the stock has been absorbed.
Step 4
Meanwhile, heat a large non-stick or chargrill pan over high heat. Cook chicken for 3–4 minutes each side until golden and cooked through.
Step 5
Add beans, zucchini, and lentils to the rice mixture. Stir to combine, adding a little more stock if needed. Cover and simmer for 3 minutes or until the vegetables are bright green. Stir in spinach and season to taste. Top the rice with chicken, sprinkle with chives, and serve with lemon wedges.
Tips for Everyday Healing
Use leftover rice if you have it — it makes the dish even quicker.
Swap chicken tenderloins for thigh fillets if you prefer a juicier cut.
Pack leftovers in containers — they’ll keep for 3 days and make an easy lunch.
This dish proves that healthy can be hearty, and simple can be healing.
