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Mediterranean Chicken and Rice

Mediterranean Chicken and Rice – Healthy Meal Prep Idea


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  • Author: Aaron recipes
  • Total Time: 30
  • Yield: 4 1x

Description

This one-pan Mediterranean chicken and rice is a quick and easy 30-minute dinner recipe, perfect for healthy meal prep. This simple one-pot chicken and rice is loaded with delectable Mediterranean flavors.


Ingredients

Scale

For the seasoning

½ teaspoon dried thyme

1 teaspoon dried oregano

1 teaspoon ground black pepper

1 teaspoon ground cumin

1 teaspoon garlic powder

1 teaspoon salt

½ teaspoon paprika

½ teaspoon turmeric powder

To marinate the chicken

2 chicken breast, sliced horizontally

3 teaspoon lemon juice, divided

4 teaspoon olive oil, divided

4 teaspoon of the seasoning

To make chicken and rice

1 onion, finely chopped

1 teaspoon garlic, finely chopped

1 cup rice, rinsed

2.25 cups of chicken broth (low sodium)

1 bay leaf

1-inch cinnamon stick

½ cup frozen peas


Instructions

1. Make Seasoning: In a small mixing bowl, combine thyme, oregano, ground black pepper, ground cumin, garlic powder, salt, paprika, and turmeric powder.

2. Prep Chicken: In a bowl, add the sliced chicken breast, 4 teaspoons of the prepared seasoning, 2 teaspoons of lemon juice, and 2 teaspoons of olive oil. Rub to coat all sides.

3. Sear Chicken: Heat the remaining 2 teaspoons of olive oil in a heavy bottom pan over medium heat. Place the seasoned chicken on the pan and fry for 2-3 minutes on each side to get a golden crust. Remove to a plate.

4. Sauté Aromatics: In the same pan, add the finely chopped onion and sauté until translucent. Add the finely chopped garlic and cook for 30 seconds.

5. Toast Rice: Add the rinsed rice and the remaining 4 teaspoons of seasoning. Sauté for one minute, stirring constantly.

6. Deglaze and Simmer: Add the chicken broth, bay leaf, cinnamon stick, and the remaining 1 teaspoon of lemon juice. Scrape the bottom of the pan. Bring the broth to a boil.

7. Combine and Cook: Stir in the frozen peas. Place the seared chicken back into the pan. Reduce the heat to low, cover the pan tightly, and cook for 15-20 minutes, or until all the water is absorbed.

8. Rest and Serve: Remove the pan from the heat and keep it covered for 10 minutes. Do not peek. After 10 minutes, discard the bay leaf and cinnamon stick, and fluff the rice with a fork. Portion for meal prep or serve immediately.

Notes

Rinsing Rice: Rinsing the rice until the water runs clear is essential for a fluffy, non-sticky result.

Lid: A tight-fitting lid is crucial. If yours is not tight, cover the pan with aluminum foil and then place the lid on top to trap the steam.

Storage: Cool completely before storing in airtight containers in the refrigerator for up to 4 days.

Reheating: Sprinkle with 1 tablespoon of water before microwaving, covered, to steam the rice and chicken.

  • Prep Time: 10
  • Cook Time: 20
  • Category: Main
  • Method: One-Pan, Stovetop
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 serving
  • Calories: 450
  • Sugar: 3g
  • Sodium: 645mg
  • Fat: 23g
  • Saturated Fat: 4g
  • Unsaturated Fat: 17g
  • Trans Fat: 0g
  • Carbohydrates: 16g
  • Fiber: 4g
  • Protein: 49g
  • Cholesterol: 86mg