quick healthy dinner recipe

Easy Oven-Baked Chicken Thighs and Rice

In our seemingly-endless search for gluten-free options for one very picky eater in my home, I have resorted to super basic dinners these days. 

So I was excited to create this easy recipe to add into the family recipe round-up:

easy oven-baked chicken thighs with my homemade rub, and served beside brown rice steamed up in low-sodium chicken broth...

quick, affordable and the whole family enjoyed them!

Several of us also had a luscious green salad taking up the other half of the plate (not pictured) ... but I can only get my super picky eater to eat a salad about once or twice a week. (True confessions of a health coach!) This is why we add smoothies into her breakfast routine as often as possible - to get those fresh fruits and veggies into her body that way.

oven baked chicken thighs branded.jpg

Back to dinner - so here's how to make this simple fare...

Ingredients:

  • 8 chicken thighs, skin on (you can pull it off after cooking and the meat will still have the flavor from the rub and juices)
  • TO MAKE THE RUB - stir together 2 Tbsp garlic powder, 2 Tbsp onion powder, 2 Tbsp paprika, 1 tsp chili powder, sprinkle of cumin, sprinkle of crushed red pepper, 1/2 tsp salt, fresh grated black pepper
  • 1 cup brown rice
  • 2 cups low-sodium chicken broth

Instructions:

Preheat your oven to 425 degrees.

MEANWHILE FOR RICE: Place rice and broth in a rice cooker and cook until fluffy and done. OR if you don't have a rice-cooker - place broth in a medium saucepan over medium to high heat, and allow to begin boiling. Add rice, then turn the heat to low-medium, simmering the rice, covered, for about 30-40 minutes. Fluff with a fork, remove from heat, and keep covered.

MEANWHILE FOR THE CHICKEN: Place aluminum foil over a cookie pan, and pat the chicken thighs dry, then place on pan. 

Sprinkle the dry rub generously on the thighs.

Place in oven, uncovered, and bake for 25-30 minutes or until internal temperature of chicken is 180 degrees with a meat thermometer.

Remove the chicken from the pan with tongs and place on a paper towel to drain. Serve with the rice and a vegetable or green salad on the side.

Did you like this easy dinner recipe? We are sharing 7 more + an entire week's worth of family-friendly meals in our FREE 7-Day Get-Started Guide!

Healthy Salmon & Quinoa Dinner Recipe {With Step-by-Step How-To!}

Ready for a healthy salmon & quinoa dinner recipe that you can whip up in 15-25 minutes?

This one works well, if you use cooked-ahead quinoa and grilled salmon! This dinner is a favorite quick choice around here because we ALWAYS have cooked quinoa on hand from our Sunday meal prep for the week, and usually leftover grilled salmon or the type that comes already cooked in a can.

Plus, this is a fun "ritzy" meal for the family, that feels WAY fancier than it actually is. {It's just so darn easy!} The spicy lemony sauce adds a special touch, too, and drizzling it over the patties makes us feel “fancy.”

Salmon & Quinoa Patties Recipe

Ingredients Salmon Patties: 1 to 1½ cups flaked, cooked salmon ¾ cup cooked quinoa 1 egg 1 clove garlic, mashed or minced Shake of salt & fresh cracked pepper Your choice fresh herbs (half handful, chopped small) Spicy Lemon Sauce: ½ cup plain Greek Yogurt ½ squeezed lemon (juice) with ½ tsp fresh grated peel ¼ to ½ tsp chili powder or southwestern seasoning (to taste) Shake of salt

Instructions:
Combine the flaked salmon, cooked quinoa, egg and seasonings together with hands or wooden spoon in a medium bowl.


Form 4-6 small patties (palm size) out of mixture and place them on a flat plate.

Turn a small nonstick frying pan on medium heat, and drizzle a small amount of olive oil into pan.

Once oil is heated, gently slide in the patties and allow them to brown on each side (about 3 minutes per side.) Once completely browned to a golden crisp on each side, remove the patties and drain on a paper towel-lined plate.


While patties are cooking, stir together Greek yogurt, seasoning, ½ lemon juice and grated peel.

Serve lemon cream sauce over patties along with your favorite side!

This recipe is a sampling of the resources we share here to help you eat FRESH, healthy and whole! We would LOVE to hear how you like it–so stop by our Facebook Page and let us know what you think of this Salmon Quinoa Patties Recipe!

Salmon Quinoa Patties Recipe {With Step-by-Step How-To!}

Ingredients

Salmon Patties:

  • 1 to 1 1/2 cups flaked, cooked salmon
  • 3/4 cup cooked quinoa
  • 1 egg
  • 1 clove garlic, mashed or minced
  • Shake of salt & fresh cracked pepper
  • Your choice fresh herbs (half handful, chopped small)

    Spicy Lemon Sauce:
  • 1/2 cup plain Greek Yogurt
  • 1/2 squeezed lemon (juice) with 1/2 tsp fresh grated peel
  • 1/4 to 1/2 tsp chili powder or southwestern seasoning (to taste)
  • Shake of salt

Instructions

  1. Combine the flaked salmon, cooked quinoa, egg and seasonings together with hands or wooden spoon in a medium bowl.
  2. Form 4-6 small patties (palm size) out of mixture and place them on a flat plate.
  3. Turn a small nonstick frying pan on medium heat, and drizzle a small amount of olive oil into pan.
  4. Once oil is heated, gently slide in the patties and allow them to brown on each side (about 3 minutes per side.) Once completely browned to a golden crisp on each side, remove the patties and drain on a paper towel-lined plate.
  5. While patties are cooking, stir together Greek yogurt, seasoning, ½ lemon juice and grated peel.
  6. Serve lemon sauce over patties along with your favorite side!