Mediterranean Diet Savory Rice with Meat and Vegetables
Experience the vibrant flavors of the Mediterranean with this hearty and wholesome Mediterranean Diet Savory Rice with Meat and Vegetables. This one-skillet dish combines tender chicken breast, fragrant spices like cumin and turmeric, and a colorful medley of fresh vegetables including zucchini, red bell pepper, and tomatoes. Simmered to perfection with fluffy rice in rich chicken broth, every bite is infused with aromatic goodness. Finished with a sprinkle of fresh parsley and a squeeze of zesty lemon, this nutritious meal is not only a treat for the taste buds but also aligns with the principles of the Mediterranean diet. With just 15 minutes of prep and a total cook time of 35 minutes, this easy and flavorful recipe is perfect for busy weeknights or casual family dinners. Serve it as a complete meal, and relish the balance of protein, veggies, and vibrant spices in every spoonful!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 pound chicken breast
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 large, diced onion
- 3 cloves, minced garlic
- 1 medium, diced red bell pepper
- 1 medium, diced zucchini
- 2 medium, chopped tomato
- 1 teaspoon ground cumin
- 0.5 teaspoon ground paprika
- 0.5 teaspoon turmeric
- 1.5 cups rice
- 3 cups chicken broth
- 2 tablespoons, chopped fresh parsley
- 1 sliced into wedges lemon
Instructions
Heat the olive oil in a large skillet over medium-high heat.
Cut the chicken breast into bite-sized pieces and season with salt and black pepper.
Add the chicken to the skillet and cook until golden brown on all sides, about 5-7 minutes. Remove the chicken and set aside.
In the same skillet, add the onion, garlic, red bell pepper, and zucchini. Sauté the vegetables until they start to soften, about 4-5 minutes.
Stir in the tomatoes, cumin, paprika, and turmeric. Cook for another 2 minutes until the spices are fragrant.
Add the rice to the skillet and stir to coat with the spice mixture.
Pour in the chicken broth and bring to a simmer. Reduce the heat to low, cover, and cook for 15 minutes.
Return the chicken to the skillet, burying the pieces in the rice, and cook for an additional 5 minutes, or until the rice is tender and the chicken is fully cooked.
Remove from heat and let the dish sit, covered, for 5 minutes.
Garnish with fresh parsley and serve with lemon wedges on the side for an added citrusy flavor.
Nutrition Facts
Calories |
1590 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.5 g | 61% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 390 mg | 130% | |
| Sodium | 10327 mg | 449% | |
| Total Carbohydrate | 140.2 g | 51% | |
| Dietary Fiber | 11.9 g | 42% | |
| Total Sugars | 49.6 g | ||
| Protein | 153.2 g | 306% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 310 mg | 24% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 3633 mg | 77% | |
*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.
