Quick pan chicken glazed with smoky barbecue sauce, served over rice with something green. This shelf has the bold flavour sorted, so you just need to cook the chicken and a grain to make a full weeknight meal.

Serves 2. 35 minutes, 15 at the stove.

About 1310 calories a serving, 75 g protein, 157 g carbohydrate, 40 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

Cook mode

1. Put 2 cups of water on to boil in a separate pot for the rice. When it boils, stir in 1 cup of rice and a pinch of salt, then lower the heat to simmer.
2. While the rice cooks, heat 2 tablespoons of oil in a large skillet over medium-high. Season 1 pound of chicken on both sides with salt and pepper, then lay it in the hot pan and let it sit undisturbed for 4 minutes before turning.4 min
3. Cook the chicken on the other side for another 4 minutes, turning to check for colour; it should be golden. Mince 2 cloves of garlic.4 min
4. Pour 1 cup of the barbecue sauce over the chicken, scatter the minced garlic across it, and turn the heat down to medium. Let it simmer for 5 minutes, tilting the pan to coat the chicken as it cooks.5 min
5. Add 4 ounces of fresh greens or thawed frozen spinach to the pan, stirring until it wilts into the sauce, about 2 minutes. Taste and add salt and pepper if needed.2 min
6. Check that the rice is tender and the water is absorbed, about 18 minutes from when it came to a boil. If the chicken is cooked through when you cut into the thickest piece, it is done.

Note Swap the chicken for pork chops or a firm white fish if you like. Leftovers keep for three days in an airtight container; reheat gently on the stovetop with a splash of water. Serve with coleslaw or a simple salad on the side.