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Lemony Mediterranean Chicken And Rice

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Submitted by hkindxirows

Low-fat chicken breast paired with a tangy Mediterranean marinade deliver a rich flavor packed healthy main.

YIELD

4 servings

PREP

15 min

COOK

25 min

READY

2 hrs

Ingredients

79
CUP ML KALAMATA OLIVES
pitted chopped, plus 1/4 cup olive brine *
¼ 59
CUP ML OLIVE OIL
2 3E+1
TABLESPOONS ML OREGANO
minced fresh *
4 4
CLOVES CLOVES GARLIC
minced
1 15
TABLESPOON ML LEMON ZEST
grated
1 ½ 680.4
POUNDS G CHICKEN BREAST HALVES, BONELESS, SKINLESS
4 breast halves, about 6 ounces each
2 473
1 237
CUP ML LONG GRAIN RICE
long-grained *
1 1
EACH EACH ONIONS
chopped
4 ½ 130.1
OUNCES ML/G CHERRY TOMATOES
halved
¼ 59
CUP ML PARSLEY LEAVES
minced fresh

Directions

To a zipper plastic bag, add the olive brine, 3 tablespoons oil, 1 tablespoon oregano, half of garlic, 2 teaspoons lemon zest, 1½ teaspoons salt, and ½ teaspoon pepper.

Rinse and dry the chicken with paper toweling and place into the zipper bag. Marinate refrigerated for 1 to 2 hours, turning occasionally.

Remove and dry the chicken. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat until just smoking.

Cook chicken until browned, about 5 minutes per side; transfer to plate.

Meanwhile, microwave 1¼ cups chicken broth and rice in covered large bowl until liquid is absorbed, about 8 minutes, stirring once or twice.

Add remaining oil and onion to the skillet and cook over medium heat until softened, about 6 minutes.

Stir in 2 teaspoons oregano and remaining garlic and cook until fragrant, about 30 seconds.

Add remaining ¾ cup broth and partially cooked rice and bring to boil, scraping up any browned bits.

Return the chicken and any accumulated juices to skillet and cook, covered, over medium-low heat until cooked through (160 degrees F on an instant read thermometer) and the rice is tender, about 10 more minutes. Transfer chicken to cutting board, tent loosely with aluminum foil, and let rest for 8 minutes.

Remove skillet from the heat and stir in the olives, tomatoes, and 2 tablespoons parsley into the rice.

Cover and let sit until chicken is ready.

Meanwhile, in a small bowl, mix together the remaining parsley, oregano, and lemon zest.

Slice chicken into ½ inch slices, place on top of rice, and sprinkle with the herb mixture.

Serve.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 370g (13.1 oz)
Amount per Serving
Calories 449 41% from fat
 % Daily Value *
Total Fat 20g 31%
Saturated Fat 4g 19%
Trans Fat 0g
Cholesterol 145mg 48%
Sodium 168mg 7%
Total Carbohydrate 3g 3%
Dietary Fiber 1g 5%
Sugars g
Protein 113g
Vitamin A 11% Vitamin C 25%
Calcium 6% Iron 15%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, Low Carb
 

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