One pot Lemon Greek Chicken and Rice

One pot Lemon Greek Chicken and Rice

One-Pot Lemon Greek Chicken and Rice

Serve: 4

Ingredients:

Chicken: 

  • 3 skinless chicken thighs (approx 600g)
  • 1 tbsp olive oil 
  • ½ tsp garlic powder
  • ½  tsp paprika/ chilli flakes
  • 1 tbsp lemon juice

Rice: 

  • 1 small red onion, sliced
  • 4 garlic cloves, minced
  • 1 tbsp Italian seasonings
  • Salt and black pepper to taste
  • 1 cup basmati rice, rinsed 
  • 2 cups chicken broth
  • 1 lemon, sliced 
  • Handful of spinach, chopped

Garlic dip:

  • ½ cup Greek yoghurt
  • 3 garlic cloves, minced 
  • 1 tbsp lemon juice
  • 1 tbsp light mayo
  • 2 tsp olive oil

Salad:

  • 6 cherry tomatoes, halved 
  • ½  red onion, diced
  • ½  cucumber, chopped
  • 30g Crumbled feta  

Method: 

Place chicken in a bowl and marinate with salt, pepper, paprika, garlic powder and olive oil.

Heat a large skillet over medium high heat, add about 1 tbsp olive oil and sear chicken thighs until golden and crisp on both sides. Remove and set aside. 

To the same skillet, add sliced onion , garlic and fresh chilli (if used). Stir for a few minutes. 

Add salt, pepper, Italian seasoning and cook for a few minutes before stirring in rinsed rice. 

Pour in the chicken stock & spinach. Bring to a boil and then reduce the heat to simmer. 

Place the chicken on top and put lemon slices on the chicken. 

Cover and cook for 15-17 minutes or until the rice is tender. 

Make the garlic yoghurt dip by combining all the ingredients. 

Make the salad by combining all the ingredients. 

Serve the chicken rice with yoghurt dip & salad. 

Garnish with lemon wedges! 

 

Macros per serve

Calories: 465

Protein: 32g 

Carbohydrates: 45g

Fat: 18g

Fibre: 4g

Sugars: 5g

Health benefits

Chicken thighs provide high-quality protein to support muscle maintenance, recovery and fullness. They also provide zinc, selenium and B vitamins, which support immune function and energy metabolism.

Basmati rice provides carbohydrates for energy and can be a good option for active individuals. Basmati generally has a lower glycaemic response than some other white rice varieties, especially when paired with protein, fats and fibre.

Greek yoghurt garlic dip adds protein, calcium and probiotics (depending on the yoghurt used), while replacing heavier creamy sauces.

Spinach, cucumber, tomatoes and onion provide fibre, vitamin C, potassium, folate and antioxidants that support digestive health and overall wellbeing.

Feta and olive oil provide flavour and healthy fats, helping increase satisfaction from the meal.

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