Bake Mediterranean One Pan Rice

One Pan Mediterranean Rice Bake

This is an easy, healthy, high protein weeknight dinner which you will be making time and time again. Garlicky chicken thighs, fluffy basmati rice with fresh herbs and feta, serve with crunchy pepper and juicy tomatoes.

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Cook: 30

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In a large bowl, coat the chicken thighs in the olive oil, chopped garlic, oregano, garlic granules, cumin, lemon juice, salt and pepper. If you have time to leave the chicken to marinate, then great, but if not don’t worry about it!
Heat the remaining 1/2 tbsp of olive oil in a large, lidded pan, sear the chicken thighs over a medium-high heat for 3-4 minutes on each side, then remove and set aside.
In the same pan, sauté the red onion for 5 minutes, until soft, then add the basmati rice, chicken stock and oregano (to taste), stir until combined, then cover with a lid and cook over a low-medium heat for 15-20 minutes, checking occasionally that the rice isn’t catching.
Once baked, the rice should be fluffy with no excess liquid. If it's undercooked but the pan has dried out then add more stock or water. Garnish the rice bake with fresh parsley or coriander and feta before serving.
When serving, garnish with a squeeze of lemon, yoghurt and some more feta.

Nutritional Info

Per serving:

Cals – 547

Carbs – 49g

Protein – 35g

Fat – 28g

Ingredients

Serves 4

For the chicken:

  • 600g of boneless, skinless chicken thighs
  • Tbsp of extra virgin olive oil.
  • 3 cloves of garlic - crushed.
  • Tbsp of oregano.
  • 1/2 tbsp of garlic granules.
  • 1/2 tsp of ground cumin.
  • Juice of 1/2 a lemon.
  • Salt and pepper, to taste.

For the rice bake:

  • 1/2 tbsp of extra virgin olive oil, for frying.
  • 1 red onion - chopped.
  • 200g of washed basmati rice.
  • 400-500ml of boiling chicken stock.
  • 50g of crumbled feta.

To serve:

  • Natural yoghurt.
  • Fresh parsley or coriander, to garnish.
  • Green pepper - thinly sliced.
  • 3-4 tomatoes - chopped.

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