Mediterranean Diet Savory Chicken and Vegetable Rice
Elevate your dinner routine with this Mediterranean Diet Savory Chicken and Vegetable Rice, a vibrant one-pan meal bursting with flavor and wholesome ingredients. Tender, perfectly seasoned chicken is paired with a medley of nutritious vegetables like zucchini, red bell peppers, and aromatic garlic, then simmered in a savory sauce of diced tomatoes, herbs, and chicken broth. The dish features fluffy long grain white rice that absorbs all the rich flavors, creating a satisfying meal that's perfect for busy nights. Fresh parsley and a zesty touch of lemon juice brighten the flavors, while heart-healthy olive oil ties it all together. Ready in under an hour and loaded with Mediterranean-inspired goodness, this recipe is an ideal choice for anyone seeking a flavorful, balanced meal the whole family will adore.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breasts
- 3 tablespoons olive oil
- 1 medium yellow onion
- 1 medium red bell pepper
- 1 medium zucchini
- 3 garlic cloves
- 1 can (14 ounces) diced tomatoes
- 1 cup long grain white rice
- 2 cups chicken broth
- 1 teaspoon oregano
- 1 teaspoon basil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
Instructions
Cut the chicken breasts into bite-sized pieces and set aside.
Chop the onion, red bell pepper, and zucchini into small, even pieces. Mince the garlic cloves.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the chicken pieces, season with half of the salt and pepper, and cook until browned on all sides, about 5-7 minutes. Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the chopped onion and garlic, sauté until the onion becomes translucent, about 3 minutes.
Add the chopped red bell pepper and zucchini to the skillet. Cook for an additional 5 minutes, stirring occasionally.
Pour in the can of diced tomatoes, including the juices. Stir in the oregano, basil, remaining salt, and pepper. Let it cook for 2 minutes to blend the flavors.
Add the rice to the skillet and stir to coat it with the sauce. Pour in the chicken broth and return the chicken pieces to the skillet.
Bring the mixture to a boil, then reduce the heat to low. Cover the skillet and let it simmer for 20 minutes, or until the rice is cooked and has absorbed most of the liquid.
Remove from heat and let it stand, covered, for 5 minutes.
Sprinkle with freshly chopped parsley and drizzle with lemon juice before serving.
Nutrition Facts
Calories |
1659 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.2 g | 78% | |
| Saturated Fat | 11.7 g | 58% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 6143 mg | 267% | |
| Total Carbohydrate | 109.9 g | 40% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 34.3 g | ||
| Protein | 161.2 g | 322% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 352 mg | 27% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 3386 mg | 72% | |
*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.
