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Eat Well, Live Well, Be Well!

A healthy dose of my diet, nutrition and lifestyle hacks to improve your health. Every bite counts!

Post: Blog2_Post

One pot chilli chicken with rice

Updated: Oct 8, 2023

Serves 4. GF, DF

Everyone needs a few good one-pot meals up their sleeve and this is a one-pot wonder for the whole family.

Not only is this chilli chicken dinner quick and easy to make, it's packed with amazing nutrients and is a high protein, low carb dinner. It's perfect for your perimenopause and menopause needs, and for anyone interested in maintaining healthy body weight or supporting active weight loss.

Aside from the macro nutrient profile, this delicious whole food recipe packs a big health punch with its mix of anti inflammatory herbs and spices. It's high in a variety of fibres, supporting healthy blood sugar, cholesterol and gut bacteria. As you'd expect from me, this dish also delivers you and your family abundant vegetables to get your daily servings above average!

Make this One Pot Chilli Chicken tonight...

High protein low carb healthy meals
One Pot Chilli Chicken with rice


  • 300gm minced chicken fillet

  • ½ cup basmati or jasmine rice

  • 1 medium onion, finely chopped

  • 2 cloves garlic, minced

  • 2 stalks of celery, cut in half moons

  • 1 capsicum, de-seeded and cubed

  • 1 x 400gm can diced tomatoes*

  • 1 x 400gm can red kidney beans, well washed & drained*

  • 1 cup corn kernels (can be tinned or frozen, can sub with peas if you prefer)*

  • 1 cup (250ml) water (extra if needed)

  • Olive oil for cooking

  • Optional: Coriander and lime to serve


  • 2 tsp dried oregano

  • 2 tsp cumin

  • 2 tsp paprika

  • 1 tsp rock salt or pink salt

  • + hot pepper or chilli flakes in an amount that suits your taste for spicy heat (1/2 tsp is enough for something super hot like cayenne pepper; you know your tolerance!)

  • Salt & black pepper to season

*For tinned foods, I always recommend organic, low or no salt and BPA free. Of course, if you have the time & know-how, you can use your own washed, soaked beans/legumes.


  1. Wash and prepare all your vegetables before starting.

  2. Using a deep cooking pot, heat a little olive oil and sauté the onion, garlic and celery for 3-4 minutes.

  3. Add the chicken mince and cook, stirring to break it up. Cook until the chicken is done - it should be white, not pink; should take about 5-6 mins.

  4. Now add the spices plus 1 tsp rock salt. Give it a good stir and add the uncooked rice and mix again for 1-2 minutes.

  5. Finally, add the capsicum, beans, corn, tomatoes and water. Mix well and bring to a boil. Simmer, covered, on low heat for about 20 minutes. Keep an eye on the water absorption. If you need to, add a little extra.

  6. Have a little taste, season with salt, pepper (and extra chilli if you like) for another 2-3 minutes before serving.

  7. To serve, you might like to sprinkle with fresh coriander & a squeeze of lime.

If you eat dairy, a sprinkle of tasty cheese or a dollop of sour cream is a nice touch. Don't add dairy if you're trying to lose weight, have gut or skin concerns or are eating to support your peri/menopause symptoms.

Such a quick, healthy, veggie packed dinner, loaded with goodness and easy to include in your family's favourite meal rotations.

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