Mediterranean Diet Savory Chicken Over Rice
Embark on a culinary journey with this Mediterranean Diet Savory Chicken Over Rice, a wholesome, flavor-packed dish perfect for a balanced, nutrient-rich meal. Tender, bite-sized chicken pieces are marinated in a zesty mix of extra virgin olive oil, garlic, lemon juice, and aromatic spices like oregano, cumin, and paprika. Paired with fluffy basmati rice simmered in chicken broth, this recipe also features vibrant red bell peppers, briny kalamata olives, and a fresh sprinkle of parsley for a burst of Mediterranean-inspired freshness. Ready in under an hour, this easy-to-follow recipe is ideal for busy weeknights or when you're craving something healthy yet satisfying. Serve this one-pan wonder as a hearty main dish that’s both delicious and diet-friendly.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breasts
- 3 tablespoons extra virgin olive oil
- 3 garlic cloves, minced
- 2 tablespoons lemon juice
- 1 teaspoon oregano
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups chicken broth
- 1 cup basmati rice
- 1 red bell pepper, diced
- 0.5 cup kalamata olives, pitted and sliced
- 0.25 cup fresh parsley, chopped
Instructions
1. Cut the chicken breasts into bite-sized pieces and set aside.
2. In a large bowl, combine 2 tablespoons of olive oil, minced garlic, lemon juice, oregano, cumin, paprika, salt, and black pepper.
3. Add the chicken pieces to the bowl and mix well to coat. Let the chicken marinate in the refrigerator for at least 15 minutes.
4. In the meantime, rinse the basmati rice under cold water until the water runs clear.
5. Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat.
6. Add the marinated chicken to the skillet and cook for 5-7 minutes or until the chicken is browned and cooked through. Remove the chicken from the pan and set aside.
7. In the same pan, add the diced red bell pepper and cook for 3-4 minutes until softened.
8. Add the rice and chicken broth to the skillet. Stir well and bring to a boil.
9. Once boiling, reduce the heat to low, cover the skillet, and let the rice simmer for about 15 minutes or until the liquid is absorbed and the rice is tender.
10. Stir in the cooked chicken and sliced olives into the rice, mixing well.
11. Remove from heat and let it sit, covered, for an additional 5 minutes.
12. Fluff the rice with a fork, garnish with fresh parsley, and serve hot.
Nutrition Facts
Calories |
1728 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.6 g | 108% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 5741 mg | 250% | |
| Total Carbohydrate | 81.6 g | 30% | |
| Dietary Fiber | 14.3 g | 51% | |
| Total Sugars | 9.1 g | ||
| Protein | 160.9 g | 322% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 402 mg | 31% | |
| Iron | 17.6 mg | 98% | |
| Potassium | 2770 mg | 59% | |
*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.
