Chicken and Rice Pilaf

For those of you who are looking for something different in a chicken recipe, this one’s for you. A buddy of mine sent me this recipe last month and I can’t stop cooking it! I absolutely love this recipe. It’s a complete muscle building recipe but what I love about it is the taste. It takes about 15 minutes to prepare and about 20 minutes to cook. If you want to impress someone with a healthy and delicious recipe, you have to give this one a try.

Serves one.


  • ½ 4 oz chicken breast, skinless and boneless

  • ½ medium carrot thinly sliced

  • 1 small onion thinly sliced

  • ½ medium celery thinly sliced

  • 1/4 tsp cumin

  • 1/4 dried oregano

  • ½ tsp chilli powder

  • ½ tsp garlic powder

  • 1 tsp olive oil

  • ½ tsp salt substitute or sea salt

  • 3/4 cup brown Basmati rice

  • 2 cups low sodium chicken broth

  • 1/3 cup low fat yogurt

  • Juice from ½ lime


Pre heat oven to 400 degrees F. In a heavy saucepan, heat olive oil and add 1/4 cup of low sodium chicken broth over medium heat. Add carrots, onion, and celery. Cook and cover until most of the liquid is gone and vegetables are soft (About 5 minutes).

Add cumin and oregano and stir for about 40 seconds until mixed in. Add rice to mixture and stir until well mixed. Add chicken broth. When broth begins to boil, reduce heat to low and cover pan with a lid. Cook for about 15 to 20 minutes or until rice is done. Fluff rice mixture.

While rice is cooking, combine yogurt, chilli powder, garlic, lime juice and salt in a small bowl. Set aside.

Line a rimmed baking pan with aluminum foil, and lightly coat with cooking spray. Roll chicken breast into yogurt mixture, generously coating all sides. Add to baking pan and cook for about 20-25 minutes (Until chicken is done). Serve chicken over rice pilaf. Serves one.

If you want, before rolling chicken in the yogurt mixture, save 3 tablespoons and put aside. Serve with chicken mixture or add as needed for additional taste.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of, a successful fitness website that has been around for more than 15 years.