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Mediterranean Chicken And Rice


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  • Author: Lora
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Diet: Low Fat

Description

Mediterranean Chicken And Rice is a Flavorful Delight, combining tender chicken, fresh kale, and aromatic spices with fluffy rice.


Ingredients

Scale
  • 1 pound boneless, skinless chicken breast or thighs
  • 1 tbsp olive oil
  • 2 tsp salt, divided
  • 2 tsp Italian seasoning, divided
  • 2 tsp garlic powder, divided
  • 1 medium onion
  • 2 medium garlic cloves
  • 1 bunch kale
  • 1/2 cup vegetable broth
  • 1/4 cup sundried tomatoes in olive oil
  • 2.5 cups cooked rice (jasmine or basmati)

Instructions

  1. Prep the chicken: Cut your chicken into bite-sized pieces and toss with olive oil, 1 teaspoon of garlic powder, salt, and Italian seasoning.
  2. Cook the chicken: Heat a skillet on medium-high heat, add chicken in an even layer, let it sear for about 5 minutes, then stir and cook for another 3-5 minutes until done.
  3. Sauté the veggies: Remove the chicken, lower heat to medium, add chopped onions and cook for 2-3 minutes, then add garlic and cook for another minute.
  4. Add the kale: Stir in chopped kale, vegetable broth, and remaining seasonings. Cook for 2-3 minutes until kale wilts but maintains texture.
  5. Bring it all together: Add cooked rice, chicken, and sundried tomatoes to the pan with sautéed kale. Stir well, cover, turn off heat, and let sit for about 5 minutes.

Notes

  • Use a sharp knife for cutting the chicken to ensure uniform cooking.
  • Don’t overcrowd the pan when cooking the chicken to achieve a good sear.
  • Adjust the seasoning to taste before serving.
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Category: Main Course
  • Method: Skillet
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 serving
  • Calories: 450
  • Sugar: 3g
  • Sodium: 600mg
  • Fat: 14g
  • Saturated Fat: 2g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 60g
  • Fiber: 3g
  • Protein: 30g
  • Cholesterol: 70mg