Mediterranean Chicken Rice Bowl

The recipe Mediterranean Chicken Rice Bowl can be made in around 40 minutes. This main course has 341 calories, 19g of protein, and 11g of fat per serving. This recipe serves 4. For $2.46 per serving, this recipe covers 22% of your daily requirements of vitamins and minerals. 18 people have made this recipe and would make it again. It is brought to you by For the Love of Cooking. A mixture of grape tomatoes, jasmine rice, chicken broth, and a handful of other ingredients are all it takes to make this recipe so tasty. It is a good option if you're following a gluten free diet. With a spoonacular score of 74%, this dish is solid. Mediterranean Chicken Quinoa Bowl with Broccoli and Tomato, Cha Cha Bowl ( for Mexican Chicken and Black Bean Rice Bowl)- Soraya Darabi and Alexan Andrzejewski – 50 Women Game Changers In Food, and Thai Basil Chicken Rice Bowl with Lemongrass Coconut Rice are very similar to this recipe.

Servings: 4

Cooking duration: 40 minutes

 

Ingredients:

2 cups baby spinach

1 tsp butter

2 cups chicken broth

1/2 tsp dried basil

2 tbsp feta cheese

2 tbsp fresh parsley, chopped

1 tsp fresh thyme, chopped

2 cloves of garlic, minced

Handful of grape tomatoes

1 cup uncooked jasmine rice

Zest and juice from 1 large lemon (2 tbsp juice)

2 tsp olive oil

1/2 tsp dried oregano

2 tbsp toasted pine nuts

Sea salt and freshly cracked pepper, to taste

Sea salt and white pepper, to taste

2 boneless skinless chicken breasts, fat removed

1/2 sweet yellow onion, diced

Equipment:

oven

frying pan

bowl

Cooking instruction summary:

Combine the lemon zest, lemon juice, olive oil, minced garlic, fresh thyme, oregano, and basil together in a large zip lock bag. Add the chicken breasts then seal and refrigerator for 1 hour. Remove the chicken from the refrigerator 20 minutes prior to baking.Preheat the oven to 375 degrees. Heat an OVEN PROOF pan over medium high heat that has been coating with cooking spray. Season both sides of the chicken breasts with sea salt and freshly cracked pepper, to taste. Add the chicken breasts to the HOT pan and cook until brown, about 2-3 minutes. Flip the chicken over and place into the oven. Bake for 20 minutes then pour the remaining marinade into the pan, place back into the oven and continue baking for 5 minutes, or until chicken is cooked through. Remove from the oven and let the chicken rest for 5 minutes before slicing thinly.While the chicken is baking. Prepare the garlic rice - click link up above for the recipe directions.While the chicken and rice are cooking, caramelize the diced onion. Heat a saut pan over medium low heat with 2 teaspoons of olive oil. Add the diced onion and cook, stirring occasionally, for 20 minutes. Side Note: If the pan and onion get dry either add a bit more olive oil or water and toss to coat evenly. Continue cooking until caramelized. Once the onion is caramelized, add the grape tomatoes and cook until just about to burst, about 5 minutes. Add the baby spinach then season with sea salt and freshly cracked pepper, to taste.Place a big scoop of rice in a bowl. Add some sliced chicken along with some spinach and tomato saut. Top with some toasted pine nuts, feta cheese, and fresh parsley. Serve with additional lemon wedges if needed. Enjoy.

 

Step by step:


1. Combine the lemon zest, lemon juice, olive oil, minced garlic, fresh thyme, oregano, and basil together in a large zip lock bag.

2. Add the chicken breasts then seal and refrigerator for 1 hour.

3. Remove the chicken from the refrigerator 20 minutes prior to baking.Preheat the oven to 375 degrees.

4. Heat an OVEN PROOF pan over medium high heat that has been coating with cooking spray. Season both sides of the chicken breasts with sea salt and freshly cracked pepper, to taste.

5. Add the chicken breasts to the HOT pan and cook until brown, about 2-3 minutes. Flip the chicken over and place into the oven.

6. Bake for 20 minutes then pour the remaining marinade into the pan, place back into the oven and continue baking for 5 minutes, or until chicken is cooked through.

7. Remove from the oven and let the chicken rest for 5 minutes before slicing thinly.While the chicken is baking. Prepare the garlic rice - click link up above for the recipe directions.While the chicken and rice are cooking, caramelize the diced onion.

8. Heat a saut pan over medium low heat with 2 teaspoons of olive oil.

9. Add the diced onion and cook, stirring occasionally, for 20 minutes. Side Note: If the pan and onion get dry either add a bit more olive oil or water and toss to coat evenly. Continue cooking until caramelized. Once the onion is caramelized, add the grape tomatoes and cook until just about to burst, about 5 minutes.

10. Add the baby spinach then season with sea salt and freshly cracked pepper, to taste.

11. Place a big scoop of rice in a bowl.

12. Add some sliced chicken along with some spinach and tomato saut. Top with some toasted pine nuts, feta cheese, and fresh parsley.

13. Serve with additional lemon wedges if needed. Enjoy.


Nutrition Information:

Quickview
340k Calories
18g Protein
10g Total Fat
42g Carbs
20% Health Score
Limit These
Calories
340k
17%

Fat
10g
16%

  Saturated Fat
2g
18%

Carbohydrates
42g
14%

  Sugar
1g
2%

Cholesterol
46mg
15%

Sodium
1004mg
44%

Get Enough Of These
Protein
18g
37%

Vitamin K
111µg
107%

Manganese
1mg
61%

Vitamin B3
7mg
39%

Selenium
26µg
38%

Vitamin A
1824IU
36%

Vitamin B6
0.63mg
32%

Vitamin C
22mg
27%

Phosphorus
264mg
26%

Potassium
564mg
16%

Magnesium
59mg
15%

Vitamin B5
1mg
15%

Copper
0.27mg
13%

Vitamin B2
0.22mg
13%

Folate
48µg
12%

Zinc
1mg
11%

Iron
1mg
11%

Calcium
98mg
10%

Vitamin E
1mg
10%

Vitamin B1
0.13mg
9%

Fiber
1g
8%

Vitamin B12
0.31µg
5%

covered percent of daily need
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