one pot baked chicken & brown rice w fennel, artichokes + sun-dried tomatoes

serves 6
preparation time
30 minutes
cooking time
1 hour & 45 minutes


  • 2 cups basmati brown rice
  • 4 cups water
  • 1/2 cup sun-dried tomatoes, tightly packed
  • 1 clove garlic (or 2 teaspoons garlic infused olive oil for FODMAP/SIBO friendly)
  • 1 medium green chilli
  • 600g fennel
  • 1/4 cup capers
  • 3 tablespoons roughly chopped fresh thyme
  • 3 tablespoons roughly chopped fresh rosemary
  • 1 cup tightly packed roughly chopped parsley (stalks reserved)
  • 1 cup tinned or jarred artichokes (in brine)
  • 1 tablespoon extra virgin olive oil
  • 6 free range chicken thigh cutlets, skin on and bone in


Pre heat your oven to 180c. 

Take a large deep baking dish (I used a cast iron pot) with a lid and add half of the rice to the bottom of the pan. 

Take the fennel and remove the core with a knife. Chop off the stalk ends and set them aside. Now slice the fennel lengthways finely. Scatter half of the sliced fennel over the top of the rice in the baking dish. 

Scatter over the top of the fennel half of the chopped rosemary, thyme and parsley along with half of the capers and half of the artichokes. Place three of the chicken thigh cutlets on top of the herbs and capers and season the top of the chicken well. 

Repeat the layers again using up the remaining ingredients - brown rice, fennel, then the herbs, capers, artichokes finishing with the last of the chicken. Top the chicken with any left over herbs laying around and season well with salt and pepper. Drizzle the extra virgin olive oil over the chicken. Set aside. 

Place the sun-dried tomatoes, water, garlic, chilli, left over fennel stems and parsley stems in a blender. Season really well with salt and pepper and blend till all homogenised. Taste for seasoning and adjust. 

Pour around 2/3 of the liquid carefully over the layered rice, fennel and chicken. Basically add in as much liquid as the dish will take at this time. Any left over liquid set aside, as you will be adding it in as the dish cooks.

Cover the baking dish with a lid and place in the oven for ... You will need to take the baking dish out at the 30 minute mark and add a bit more liquid, then again another 20 minute later until all the liquid has been added.

After 75 - 80 minutes (1 hour & 15 minutes) remove the baking dish from the oven and have a peek with a spoon in the centre to ensure the rice is cooking. If you feel it's a little dry then just add a little water into the centre area and place back in the oven. 

After 1 hour & 45 minutes, remove from the oven and have a quick check of the centre to ensure all the rice is cooked through. Pop the lid back on and leave to rest for 5 - 10 minutes, then serve.  

Lovely served with fresh rocket dressed with apple cider vinegar and evoo.