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Baked Chicken Thighs with Brown Rice and Roasted Brussels Sprouts

820 kcal · 19 g protein · 15 minutes · 1 servings

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Baked Chicken Thighs with Brown Rice and Roasted Brussels Sprouts

This wholesome and flavorful meal features tender baked skinless chicken thighs paired with nutty brown rice and caramelized roasted Brussels sprouts. The garlic powder and olive oil enhance the natural flavors, making it a satisfying and nutritious dish perfect for any day.

820 kcal 19 g protein 15 minutes

Ingredients

  • skinless chicken thighs 6 oz
  • brown rice (cooked) 1.5 cups
  • Brussels sprouts 1.5 cups
  • olive oil 1 tbsp
  • garlic powder 1 tsp

Method

  1. Preheat Oven and Prepare Brussels Sprouts. Preheat your oven to 400°F (200°C). While it heats, wash the Brussels sprouts, trim the ends, and cut them in half. Toss the Brussels sprouts with half of the olive oil (1/2 tbsp) and half of the garlic powder (1/2 tsp) in a bowl until evenly coated.
    Tip: Cutting Brussels sprouts in half helps them roast evenly and develop a nice caramelized surface.
  2. Roast Brussels Sprouts. Spread the coated Brussels sprouts on a baking sheet in a single layer. Place them in the oven and roast for about 25-30 minutes, stirring halfway through to ensure even browning.
    Tip: Roast until the Brussels sprouts are golden brown and tender but still have a slight crisp.
  3. Prepare Chicken Thighs. While the Brussels sprouts roast, pat the skinless chicken thighs dry with paper towels. Rub the chicken thighs with the remaining olive oil (1/2 tbsp) and sprinkle the remaining garlic powder (1/2 tsp) evenly over them. Season lightly with salt and pepper if desired.
    Tip: Drying the chicken helps the olive oil and garlic powder stick better and promotes better baking.
  4. Bake Chicken Thighs. Place the prepared chicken thighs on a separate baking sheet or oven-safe dish. Bake in the preheated oven (400°F/200°C) for about 20-25 minutes, or until the internal temperature reaches 165°F (74°C) and the juices run clear.
    Tip: Use a meat thermometer for best results to avoid undercooking or overcooking.
  5. Heat Brown Rice. While the chicken and Brussels sprouts finish cooking, warm the cooked brown rice in a microwave-safe bowl or on the stove over low heat, stirring occasionally until heated through.
    Tip: Add a splash of water when reheating rice to keep it moist.
  6. Assemble and Serve. Plate the baked chicken thighs alongside the warm brown rice and roasted Brussels sprouts. Enjoy your balanced, nutritious meal!
    Tip: Garnish with fresh herbs like parsley or a squeeze of lemon for extra flavor if desired.

Pro tips

  • For even cooking, bring chicken thighs to room temperature before baking.
  • Use parchment paper on baking sheets for easier cleanup and to prevent sticking.