Yogurt Spiced Chicken with Rice Weight Watchers
Elevate your weeknight meals with this flavorful and healthy Yogurt Spiced Chicken with Rice, a Weight Watchers-friendly recipe that's perfect for both seasoned home cooks and beginners. Tender, boneless chicken breasts are marinated in a creamy blend of low-fat yogurt and aromatic spices like cumin, coriander, paprika, and turmeric, creating a rich and vibrant flavor profile without adding extra calories. Paired with nutty brown rice simmered in low-sodium chicken broth, this dish is as satisfying as it is nutritious. Finished with a sprinkle of fresh cilantro and a splash of zesty lemon, this light yet hearty meal comes together in under an hour and is ideal for meal prep or casual dinners. Optimize your healthy eating journey with this wholesome and delicious recipe.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 1 cup Plain, low-fat yogurt
- 2 cloves Garlic cloves (minced)
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Paprika
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Olive oil
- 1 cup Uncooked brown rice
- 2 cups Chicken broth (low sodium)
- 2 tablespoons Fresh cilantro (chopped, for garnish)
- 4 pieces Lemon wedges (optional, for serving)
Instructions
In a medium bowl, combine the yogurt, minced garlic, cumin, coriander, paprika, turmeric, salt, and black pepper. Mix well to make the marinade.
Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the yogurt marinade over the chicken, making sure all pieces are evenly coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 8 hours for stronger flavors.
Rinse the brown rice under cold water to remove excess starch. In a medium saucepan, heat the chicken broth over medium-high heat until it comes to a boil. Add the rice, reduce the heat to low, cover, and simmer for about 35-40 minutes, or until the rice is tender and the liquid is absorbed.
While the rice is cooking, heat olive oil in a large non-stick skillet or grill pan over medium heat. Remove the chicken from the marinade, letting the excess drip off, and place the chicken in the skillet.
Cook the chicken for 6-8 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the outside is golden and slightly charred.
Once the rice is cooked, fluff it with a fork and divide it among four plates. Place a cooked chicken breast on top of each plate of rice.
Garnish with chopped fresh cilantro and serve with a lemon wedge on the side for an optional zing.
Nutrition Facts
Calories |
578 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.5 g | 16% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 151 mg | 50% | |
| Sodium | 492 mg | 21% | |
| Total Carbohydrate | 52.6 g | 19% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 7.0 g | ||
| Protein | 63.1 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 167 mg | 13% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 907 mg | 19% | |
*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.
