Mediterranean Diet Chicken And Rice Recipes
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Description
The Mediterranean diet has been touted as one of the healthiest diets in the world, offering a range of health benefits. It is based on the traditional cuisine of countries bordering the Mediterranean Sea, including Greece, Italy, Spain, and Turkey. This diet focuses on consuming whole, unprocessed foods such as fruits, vegetables, nuts, whole grains, and lean proteins like chicken. In this article, we will explore some delicious and easy-to-make Mediterranean diet chicken and rice recipes.Prep Time and Cook Time
The prep time for these recipes varies between 10 to 15 minutes, while the cook time ranges from 20 to 40 minutes, depending on the recipe.Ingredients
The following ingredients are needed for the recipes:- Chicken breast
- Basmati rice
- Tomatoes
- Red bell pepper
- Onion
- Garlic
- Spinach
- Lemon
- Olives
- Feta cheese
- Olive oil
- Salt
- Black pepper
Equipment
The following equipment is needed for the recipes:- Large skillet
- Cooking pot
- Cutting board
- Sharp knife
- Measuring cups and spoons
Method
Recipe 1: Mediterranean Chicken and Rice Skillet
- Season chicken breast with salt and pepper.
- Heat olive oil in a large skillet over medium-high heat.
- Add chicken breast and cook until browned, about 3 minutes per side.
- Remove chicken from skillet and set aside.
- Add diced onion, red bell pepper, and garlic to the same skillet and cook until softened, about 5 minutes.
- Add basmati rice and stir to coat with the vegetable mixture.
- Add diced tomatoes, chicken broth, salt, and black pepper to the skillet and stir to combine.
- Bring mixture to a boil, then reduce heat to low and cover the skillet.
- Cook for 20 minutes or until the rice is cooked through and the liquid is absorbed.
- Stir in chopped spinach and olives.
- Place chicken on top of the rice mixture and sprinkle feta cheese over the top.
- Cover the skillet and cook until the cheese is melted and the chicken is heated through, about 5 minutes.
- Squeeze lemon over the top and serve.
Recipe 2: Lemon Garlic Chicken and Rice
- Cook basmati rice according to package instructions.
- Season chicken breast with salt and black pepper.
- Heat olive oil in a large skillet over medium-high heat.
- Add chicken breast and cook until browned, about 3 minutes per side.
- Remove chicken from skillet and set aside.
- Add diced onion and garlic to the same skillet and cook until softened, about 5 minutes.
- Add cooked rice, lemon juice, and lemon zest to the skillet and stir to combine.
- Add chopped spinach and stir to wilt.
- Place chicken on top of the rice mixture and cover the skillet.
- Cook until the chicken is heated through, about 10 minutes.
- Serve immediately.
Notes
These recipes can be easily customized to suit your tastes. For example, you can swap out the chicken for shrimp or tofu, or add other vegetables such as zucchini or eggplant. Additionally, you can adjust the seasoning to your liking by adding more or less salt and black pepper.Nutrition Info
The following nutrition information is for one serving of the Mediterranean Chicken and Rice Skillet recipe:- Calories: 435
- Carbohydrates: 45g
- Protein: 33g
- Fat: 14g
- Saturated Fat: 4g
- Cholesterol: 84mg
- Sodium: 1174mg
- Potassium: 837mg
- Fiber: 4g
- Sugar: 5g
- Vitamin A: 3765IU
- Vitamin C: 57mg
- Calcium: 180mg
- Iron: 3mg
Recipe Tips
- Use high-quality ingredients for the best flavor.
- Cut the chicken into small pieces to make it cook faster.
- For a vegetarian version, you can omit the chicken and add more vegetables.
- Make sure to rinse the rice before cooking to remove excess starch.
- Cook the rice separately from the chicken and vegetable mixture to prevent it from becoming mushy.
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