Mediterranean Diet Arroz Imperial
Transform your dinner table with the vibrant flavors of Mediterranean Diet Arroz Imperial, a modern twist on the classic Cuban casserole that's both wholesome and satisfying. This recipe is packed with hearty brown rice, tender shredded chicken, and a medley of nutrient-rich vegetables like sweet bell peppers, garlic, and green peas, all infused with warm spices such as cumin and turmeric for a flavorful, fragrant base. Finished with briny green olives and a sprinkle of fresh parsley, this layered dish is baked to perfection to create a comforting yet healthy meal that aligns with Mediterranean diet principles. Perfect for family dinners or meal prep, this dish showcases the best of wholesome ingredients while delivering bold taste in every bite. Keywords: Mediterranean Diet, Arroz Imperial, healthy casserole, brown rice recipe, Mediterranean flavors.
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Recipe Information
Ingredients
- 2 cups brown rice
- 4 cups water
- 3 tablespoons olive oil
- 1 pound boneless, skinless chicken breast
- 1 large onion, diced
- 3 garlic cloves, minced
- 1 large red bell pepper, diced
- 1 cup green peas, frozen
- 2 tablespoons tomato paste
- 1 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1.5 teaspoons salt
- 1 teaspoon black pepper
- 0.5 cup pitted green olives
- 0.25 cup fresh parsley, chopped
Instructions
Rinse the brown rice under cold water until the water runs clear. Transfer the rice to a medium pot, add 4 cups of water, and bring to a boil. Reduce the heat to low, cover, and simmer for about 35-40 minutes or until the rice is tender and water is absorbed. Fluff with a fork and set aside.
While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken breast with a pinch of salt and black pepper, then add it to the skillet. Cook for approximately 7-8 minutes on each side until the chicken is fully cooked and no longer pink inside. Remove from the skillet, let it rest for 5 minutes, then shred the chicken with two forks and set aside.
In the same skillet, add the remaining 2 tablespoons of olive oil. Add the diced onion and sauté for 3-4 minutes until translucent. Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the diced red bell pepper and cook for 2-3 minutes to soften slightly. Stir in the tomato paste, turmeric powder, ground cumin, dried oregano, 1 teaspoon of salt, and 1 teaspoon of black pepper.
Add the shredded chicken and green peas to the skillet, mixing well to coat the chicken and peas with the seasonings and vegetables. Cook for another 2 minutes until heated through.
Preheat your oven to 350°F (175°C). In a greased baking dish, layer half of the cooked brown rice evenly across the bottom. Spread half of the chicken and vegetable mixture over the rice. Repeat with the remaining rice and chicken mixture, pressing down gently.
Top with the pitted green olives, pressing them slightly into the top layer.
Cover the dish with aluminum foil and bake in the preheated oven for 15 minutes. Remove the foil and bake for an additional 5 minutes.
Remove from the oven and let the dish cool for a few minutes. Garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
1999 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.5 g | 94% | |
| Saturated Fat | 13.7 g | 68% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 5105 mg | 222% | |
| Total Carbohydrate | 160.2 g | 58% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 27.6 g | ||
| Protein | 167.8 g | 336% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 453 mg | 35% | |
| Iron | 17.9 mg | 99% | |
| Potassium | 3200 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
