Spice Rubbed Chicken with Millet Pilaf
Experience the perfect balance of bold flavors and wholesome nourishment with this Spice Rubbed Chicken with Millet Pilaf recipe. Juicy, oven-roasted chicken breasts are coated in a smoky spice blend of paprika, cumin, and garlic powder for a vibrant burst of flavor, while the nutty millet pilaf is simmered in broth and enriched with sautéed onions, carrots, and fragrant thyme. Toasting the millet adds an extra layer of depth, making this dish hearty yet light. Finished with a fresh parsley garnish and a bright squeeze of lemon, this recipe is an ideal weeknight dinner that's both nutritious and irresistibly satisfying. Perfect for those seeking protein-packed meals with a gluten-free spin, this dish is as simple to prepare as it is delicious to eat.
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Recipe Information
Ingredients
- 4 pieces Chicken breasts
- 4 tablespoons Olive oil
- 2 teaspoons Paprika
- 1 teaspoon Cumin powder
- 1 teaspoon Garlic powder
- 1.5 teaspoons Salt
- 0.5 teaspoon Black pepper
- 1 cup Millet
- 2 cups Chicken or vegetable broth
- 1 medium Yellow onion
- 2 cloves Garlic cloves
- 1 large Carrot
- 1 teaspoon Dried thyme
- 2 tablespoons Parsley (fresh, chopped, for garnish)
- 1 Lemon (optional, for serving)
Instructions
Preheat your oven to 375°F (190°C).
In a small bowl, mix the paprika, cumin powder, garlic powder, 1 teaspoon of salt, and black pepper to create the spice rub.
Rub the chicken breasts with 2 tablespoons of olive oil, then evenly coat them with the spice mixture. Set aside to marinate while you prepare the pilaf.
Rinse the millet in a fine mesh sieve under running water and drain thoroughly.
Heat 1 tablespoon of olive oil in a medium saucepan over medium heat. Add the millet and toast it for 2-3 minutes, stirring frequently, until it smells nutty.
Pour the chicken or vegetable broth into the pan with the millet. Add 0.5 teaspoon salt. Bring to a boil, then reduce the heat to low, cover, and let it simmer for 20 minutes, or until the liquid is absorbed.
While the millet cooks, finely chop the onion, mince the garlic cloves, and dice the carrot.
In a skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the onion and sauté until translucent, about 4 minutes.
Add the garlic and carrot to the skillet and cook for another 3-4 minutes, until the vegetables begin to soften. Stir in the dried thyme.
When the millet is done cooking, fluff it with a fork and stir in the sautéed vegetables. Cover and set aside to keep warm.
Heat an oven-safe skillet or grill pan over medium-high heat. Sear the chicken breasts for 2-3 minutes on each side, until golden brown.
Transfer the skillet to the preheated oven and bake the chicken for 12-15 minutes, or until it reaches an internal temperature of 165°F (74°C).
Remove the chicken from the oven and let it rest for 5 minutes before slicing.
Serve the sliced spice-rubbed chicken over the millet pilaf. Garnish with fresh parsley and a squeeze of lemon, if desired.
Nutrition Facts
Calories |
2698 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.0 g | 117% | |
| Saturated Fat | 17.2 g | 86% | |
| Polyunsaturated Fat | 9.1 g | ||
| Cholesterol | 572 mg | 191% | |
| Sodium | 7104 mg | 309% | |
| Total Carbohydrate | 212.5 g | 77% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 11.3 g | ||
| Protein | 247.7 g | 495% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 227 mg | 17% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 1183 mg | 25% | |
*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.
