Creamy Garlic Chicken with Rice

This creamy garlic chicken is tender chicken breast simmered in a light garlic, Parmesan and spinach sauce, served over brown rice. Using half-and-half (single cream) and a little stock instead of heavy cream keeps it rich-tasting but much lighter than a classic cream sauce. It takes about 30 minutes and serves 4, with about 41 g of protein per serving including the rice. It’s a family-friendly dinner that’s easy to make on a weeknight.

• Serves: 4
• Prep time: 10 minutes
• Cook time: 20 minutes, plus rice
• Total time: about 30 minutes, or 45 if cooking rice from scratch

Ingredients

• 600 g (1 lb 5 oz) boneless, skinless chicken breasts, about 4 small breasts
• ¼ teaspoon salt and black pepper
• 2 teaspoons olive oil
• 10 g (2 teaspoons) butter
• 6 garlic cloves (about 20 g), finely chopped
• 200 ml (¾ cup) low-salt chicken stock
• 150 ml (⅔ cup) half-and-half or single cream
• 1 teaspoon cornstarch, mixed with 1 tablespoon cold water
• 20 g (¼ cup) finely grated Parmesan
• 100 g (3 large handfuls) baby spinach
• ½ teaspoon dried Italian herbs or thyme, optional
• A squeeze of lemon juice and chopped parsley, to serve
• 600 g (about 3 cups) cooked brown rice, from about 200 g uncooked, to serve

Method

1. If the rice isn’t already cooked, start it now, following the packet instructions.
2. If the chicken breasts are thick, slice each one in half horizontally so they cook quickly and evenly. Season with salt and pepper.
3. Heat the oil in a large frying pan over medium-high heat. Cook the chicken for 4 to 5 minutes per side, until golden and cooked through. It should reach 74°C (165°F) in the thickest part, the safe temperature for poultry in the USDA’s chart. Move it to a plate.
4. Lower the heat to medium and add the butter and garlic. Cook, stirring, for 1 minute until fragrant but not brown.
5. Pour in the stock and scrape up any browned bits from the pan. Simmer for 2 minutes.
6. Stir in the half-and-half, cornstarch mixture and herbs. Simmer gently for 2 to 3 minutes until the sauce thickens slightly.
7. Stir in the Parmesan, then add the spinach and stir until it wilts.
8. Return the chicken and any juices to the pan and spoon the sauce over it. Heat through for 1 to 2 minutes.
9. Finish with a squeeze of lemon and parsley, and serve over brown rice.

Tips

• Even thickness matters. Thin cutlets cook in minutes and stay juicy.
• Don’t burn the garlic. Burnt garlic tastes bitter. Keep the heat medium once it goes in.
• Simmer, don’t boil, once the cream is in. A gentle heat keeps the sauce smooth.
• Add lemon at the end. A little acidity lifts the sauce and stops it tasting heavy.
• Rest the chicken while you make the sauce, so the juices stay in the meat.

Swaps and variations

• Chicken thighs: use boneless, skinless thighs. They take a few minutes longer but stay very juicy.
• Mushrooms: fry 200 g of sliced mushrooms after the chicken, before the garlic.
• Sun-dried tomato: stir in a few chopped sun-dried tomatoes with the spinach for a “Tuscan” version.
• Lighter: replace half the half-and-half with milk, and thicken with a little more cornstarch.
• Dairy-free: use unsweetened oat cream or light coconut milk, and skip the Parmesan or use nutritional yeast.
• Other sides: serve with whole wheat pasta, potatoes, quinoa or our creamy cauliflower mash for a lower-carb meal.

Nutrition per serving (estimate)

One serving is a quarter of the recipe with 150 g of cooked brown rice. These figures were calculated from USDA FoodData Central values for raw chicken breast, garlic, olive oil, butter, half-and-half, grated Parmesan, spinach, cornstarch, cooked brown rice and salt. Stock isn’t included, so sodium will be higher with regular stock.

Without the rice, a serving has about 310 calories and 6 g of carbohydrate. Chicken breast is one of the leanest protein sources, and brown rice adds fiber and B vitamins compared with white rice. Most of the saturated fat comes from the half-and-half, butter and Parmesan. To make the meal more balanced, serve it with a large portion of green vegetables or a salad, as our guide to building a balanced meal suggests.

Contains: milk (butter, half-and-half, Parmesan). Check your stock for celery.

Storage and reheating

Cool leftovers quickly, cover and refrigerate within 2 hours. Eat the chicken within 3 to 4 days, as the USDA advises. Cooked rice needs more care: Food Standards Scotland advises cooling it within 1 hour, keeping it in the fridge, eating it within 24 hours and reheating it only once. Reheat the chicken and sauce gently with a splash of water or milk until steaming hot.

What to serve with it

• Steamed broccoli or green beans. Our green beans with toasted almonds are a good match.
• A crisp green salad.
• Roasted carrots or zucchini.

Common questions

Can I make it with heavy cream?

Yes, but it will be much higher in calories and saturated fat. Half-and-half and a little cornstarch give a creamy result with less fat.

Why did my sauce split?

It was probably boiled too hard after the cream went in, or the cheese was added over high heat. Keep it at a gentle simmer and stir the Parmesan in off the heat if needed.

Can I freeze creamy garlic chicken?

Yes, for up to 2 months, though cream sauces can separate slightly when thawed. Stir well while reheating. Freeze the rice separately.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.