Baked chicken and rice (healthier Greek recipe)


This rooster and rice bake is a scrumptious Greek recipe for a wholesome dinner. The brown rice and additional greens pair completely with the lemony-garlicky rooster thighs.

This wholesome baked rooster with rice is a superb on a regular basis dinner for the entire household. Nobody complains when it’s on the menu!

Similar to this Greek baked rooster with potatoes, it is a recipe with traditional Mediterranean flavors. The lemon, garlic and oregano taste the rooster superbly and since it will get baked with the rice, the rice will get further tasty too.

Greek baked lemon chicken and rice.

When you’ve got a big, deep skillet that may go into the oven I counsel you employ that as a result of it will likely be the one dish you’ll have to wash, in any other case you should utilize any skillet (or frying pan) you will have for sauteing the rooster after which a baking pan to complete the meals within the oven.

Many of the instances I choose baking the rice within the oven as a result of I get a fluffy consequence with absolute no effort, however there are additionally instances once I crave a creamy rooster risotto. These instances this traditional Greek rooster risotto is my go-to recipe.

Why is that this baked rooster and rice more healthy?

The primary motive it is a more healthy recipe than the traditional, is as a result of brown rice is used as an alternative of white. Brown rice is mostly increased in fiber and has extra minerals and vitamins, plus a decrease glycemic index (GI) in line with healthline.com.

Additionally, skinless rooster is used primarily as a result of the pores and skin has further fats but in addition as a result of it might make the rice really feel greasy.

One other factor that gives some further well being advantages is the addition of greens like chopped carrots and pink bell peppers.

These greens makes the rice not solely a lot extra flavorful but in addition extra interesting to the attention resulting from their coloration. Simply make certain to cut them into small cubes for the perfect outcomes.

Greek baked chicken and rice.

Why rooster thighs or drumsticks?

As a result of they’re a crowd pleaser!

I usually keep away from utilizing rooster breast for this recipe as a result of it might dry out simply – nevertheless when you choose it you may completely use that. As a substitute the thighs or the drumsticks of the rooster stay moist, juicy and tender even when you bake them a bit extra.

As famous within the recipe field on the finish of this put up, the rooster is greatest to be skinless and boneless. We don’t need the pores and skin as a result of it has further fats and since with this baking technique it won’t get actually crispy.

Bone-in rooster will work simply as fantastic and it’ll even be absolutely cooked by the point the rice is prepared, however I usually use boneless as a result of it’s simpler to eat and it’s what I normally discover on the retailer.

Skillet baked chicken and rice.

Why saute the rooster first after which bake it?

Sauteing the rooster meat earlier than baking it provides it rather more taste as a result of the contact with the new floor of the skillet caramelizes the proteins of the meat.

To realize this, the skillet ought to be very popular and the meat shouldn’t be crowded contained in the pan. Stirring additionally doesn’t assist. Simply let the meat brown on it’s personal and when it’s prepared you’ll begin to odor it.

Healthy baked chicken and rice.

What sort of rice?

One of the best sort of rice for this recipe is a brown rice (normally it’s parboiled) that wants 10 minutes cooking time. You shouldn’t have any problem discovering it as a result of most massive shops have totally different manufacturers of this sort of rice.

When you’ve got a brown rice that wants 20 minutes to prepare dinner, you’ll have so as to add some extra water (or rooster broth) to the pan. The baking time may very well be the identical or it could take just a few extra minutes (this may depend upon the baking dish, your oven and different elements). Extra particulars for methods to modify the portions are within the recipe field under.

Additionally, when you simply don’t wish to use brown rice, another lengthy grain rice which wants 10 minutes to prepare dinner will do. Basmati and Jasmin rice are nice choices. Please don’t use risotto rice, prompt rice or wild rice as a result of it won’t work.

Should you love rice you might also wish to test this Moroccan rice (pilaf) recipe which is a superb facet for a lot of meat dishes. Additionally, spendwithpennies.com has a helpful article for methods to Cook dinner Brown Rice (oven/range).

End your meal with a wholesome yogurt parfait or, when you crave one thing richer, this simple lemon pots recipe.

Baked chicken and rice thumbnail.

Baked rooster and rice (more healthy Greek recipe)

This rooster and rice bake is a scrumptious Greek recipe for a wholesome dinner. The brown rice and additional greens pair completely with the lemony-garlicky rooster thighs.

Course:

Dinner, Fundamental Course

Delicacies:

gluten-free, Greek, Wholesome, Mediterranean

Key phrase:

Bake, rooster, oven, rice

Servings: 4

Energy: 634 kcal

Writer: Makos

Elements

  • 1.75 – 2
    kilos
    (800-900 grams) skinless rooster thighs or drumsticks
    (boneless or not)
  • 2
    tablespoons
    olive oil
  • 1
    onion, chopped
  • 1
    pink bell pepper,
    in small cubes
  • 1/2
    a carrot,
    in small cubes
  • 2-3
    garlic cloves,
    minced
  • 2
    bay leaves
  • 1
    teaspoon
    lemon zest
  • 1 1/2
    cups
    brown rice
    (see notes)
  • 2-3
    tablespoons
    freshly squeezed lemon juice
  • 2
    teaspoons
    dried oregano
  • salt and pepper to style
  • 2 1/4
    cups
    sizzling water or rooster broth

For serving:

  • chopped parsley, Kalamata olives, feta cheese

Tools:

  • 1
    massive
    deep forged iron skillet or an oven-safe deep saucepan. In any other case use a daily saucepan for sauteing the rooster and a casserole or a 12-inch spherical baking pan for the oven.

Directions

  1. Preheat your oven to 350°F (175°C)

  2. Saute the rooster: Place the skillet over excessive warmth, add the olive oil and the meat and let it brown with out stirring it (about 4 minutes). As soon as executed from one facet, flip the meat and brown from the opposite facet for an additional 3-4 minutes.

  3. Saute the greens: Take away the rooster from the skillet and switch it to a plate. Cut back the warmth to medium/excessive and add the onion, the bell pepper and the carrot and prepare dinner till the onion is gentle and translucent. Add the garlic, the bay leaves, the lemon zest and the rice and prepare dinner for 1 extra minute. Add the lemon juice, the oregano, the salt, the pepper and the new water (or broth).

  4. Bake: Prepare the rooster over the rice and pour any juices from the plate into the pan. Sprinkle some further salt over the rooster, cowl tightly with aluminum foil and bake for 35 minutes. After that, take away the foil and bake for 10 minutes extra.

  5. Serve with chopped parsley, Kalamata olives and feta cheese.

Recipe Notes

  • For the rice: It is best to use a brown rice that claims it’s cooked in 10 minutes. Brown basmati rice, white basmati and different lengthy grain varieties will do so long as the packaging states that they want 10 minutes cooking time.
  • In case your rice says it wants 20 minutes, then add 3 cups of water (or rooster broth) and test for doneness on the finish of baking time. If it appears raw add one other half a cup of sizzling water and proceed baking for 5-10 minutes extra.
  • For the rooster: You should utilize rooster breast as an alternative of thighs (however they are going to be much less juicy). If the rooster breasts are too massive, saute them for six minutes both sides and proceed in line with the recipe instructions.
  • Don’t use prompt rice or risotto rice.
  • Don’t use an excessive amount of lemon zest as a result of it might get bitter. Utilizing grated ginger as an alternative of lemon zest is an attention-grabbing variation.

.

Comparable recipes you’ll love:



Source_link

Leave a Reply

Your email address will not be published. Required fields are marked *