A simple weeknight dinner that lets the spray do its job: it makes a nonstick surface for chicken thighs without fuss, while rice cooks beside them in one pan. You'll have dinner in forty minutes with almost no babysitting.

Serves 2. 45 minutes, 12 at the stove.

About 2980 calories a serving, 80 g protein, 127 g carbohydrate, 240 g fat. From USDA figures for 90% of the ingredients; amounts are the recipe's.

Cook mode

1. Heat 1 tablespoon canola oil in a large skillet over medium-high heat. While it warms, mince 3 cloves garlic and dice 1/2 small onion.2 min
2. Pat 4 ounces chicken thighs dry and season with 1/2 teaspoon salt and 1/4 teaspoon pepper on both sides. When the oil shimmers, place the chicken skin side down in the pan; do not move it. Cook for 5 minutes, then flip and cook skin side up for another 3 minutes until browned.8 min
3. Push the chicken to one side of the pan. Spray the other side with 4 sprays of cooking spray, then add the diced onion and cook for 1 minute until fragrant. Add 3/4 cup rice and stir for 1 minute to coat.2 min
4. Pour 1.5 cups broth over the rice, nestle the chicken back into the pan, and bring to a simmer. Cover, reduce heat to low, and cook for 20 minutes.20 min
5. Remove from heat and let sit covered for 5 minutes. Melt 2 tablespoons butter with the minced garlic in a small bowl, then drizzle over the rice and chicken. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper to taste.

Note Swap thighs for a firm white fish fillet if you prefer. Leftovers keep for three days in the fridge and reheat gently with a splash of broth. Serve with a simple green salad or steamed vegetables on the side to stretch the plate.