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Mediterranean Chicken and Rice

Mediterranean Chicken and Rice: A Wholesome One-Pan Wonder

Mediterranean Chicken and Rice is a delightful one-pan dish combining juicy chicken, fluffy rice, vibrant vegetables, and tangy olives for a satisfying meal.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 2 pieces Boneless Skinless Chicken Breasts Substitute with firm tofu for vegetarian option.
  • 2 tablespoons Olive Oil Substitute with vegetable oil for a lighter option.
For the Vegetables
  • 1 piece Onion Use shallots for a milder taste.
  • 2 cloves Garlic Fresh garlic preferred; use garlic powder if fresh is unavailable.
  • 1 piece Red Bell Pepper Feel free to mix with other colored bell peppers.
  • 1 piece Yellow Bell Pepper Substitute with any other colored bell pepper if needed.
  • 2 cups Baby Spinach Substitute with kale for a more robust green.
For the Rice Base
  • 1 cup Long-Grain Rice Use brown rice for a healthier version.
  • 1 can Diced Tomatoes Fresh tomatoes can be used instead.
  • 2 cups Chicken Broth Replace with vegetable broth for a vegetarian version.
For the Seasoning
  • 1 teaspoon Dried Oregano Use Italian seasoning in a pinch.
  • 0.5 teaspoon Dried Thyme Can be replaced with fresh thyme.
  • to taste Salt
  • to taste Black Pepper
  • 2 tablespoons Fresh Lemon Juice Substitute with vinegar for similar acidity.
For Garnishing
  • 0.25 cup Fresh Parsley Can use cilantro or basil for a different flavor.
  • 0.5 cup Kalamata Olives Green olives can be used instead.

Equipment

  • Large skillet

Method
 

Step‑by‑Step Instructions
  1. Prepare the Ingredients: Chop one onion, mince two cloves of garlic, and dice one red and one yellow bell pepper. Halve a cup of Kalamata olives and roughly chop a handful of fresh parsley for garnish.
  2. Heat the Oil: In a large skillet, heat two tablespoons of olive oil over medium heat until fragrant, about 2 minutes.
  3. Cook the Chicken: Season two chicken breasts with salt and pepper and cook for about 5 minutes on each side until golden brown. Remove and let rest before slicing.
  4. Sauté the Aromatics: In the same skillet, add chopped onion and minced garlic, sauté for about 2 minutes until fragrant.
  5. Add Bell Peppers: Toss in the diced red and yellow bell peppers, cooking for an additional 3 minutes until they soften.
  6. Toast the Rice: Add 1 cup of long-grain rice to the skillet, stirring it into the vegetables and toasting for 1-2 minutes.
  7. Incorporate the Liquids: Pour in diced tomatoes and 2 cups of broth, add dried oregano and thyme. Bring to a gentle boil.
  8. Simmer the Rice: Cover and let simmer for 15-20 minutes until rice absorbs all the liquid.
  9. Add the Spinach and Olives: Stir in baby spinach and halved olives, cooking until spinach wilts, about 2-3 minutes.
  10. Combine and Serve: Return the sliced chicken to the skillet, mix well, and garnish with fresh lemon juice and parsley.

Nutrition

Serving: 1plateCalories: 450kcalCarbohydrates: 42gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 4gSugar: 4gVitamin A: 1500IUVitamin C: 100mgCalcium: 50mgIron: 2.5mg

Notes

Marinate the chicken in lemon juice and herbs for at least 30 minutes before cooking for enhanced flavor. Fluff the rice gently to ensure it remains light.

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