Easy Chicken Tzatziki Rice Bake Recipe

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 55 minutes

材料

1 lb boneless skinless chicken breast or thighs, diced into bite-size pieces

2 tablespoons lemon juice

2 tablespoons olive oil

1 tablespoon chopped fresh parsley (or ½ teaspoon dried)

1 teaspoon chopped fresh oregano (or ½ teaspoon dried)

1 teaspoon chopped fresh thyme (or ¼ teaspoon dried)

1 teaspoon smoked paprika

¾ teaspoon seasoned salt

½ teaspoon cumin

½ teaspoon onion powder

½ teaspoon garlic powder

¼ teaspoon ground black pepper

¼ teaspoon turmeric

⅛ teaspoon cayenne pepper

1 cup uncooked long grain white rice

1 medium zucchini, coarsely grated (about 1½ cups)

2 cups chicken broth

手順

Prepare Baking Dish

Grease a 9×13-inch baking dish or spray with nonstick cooking spray.

Marinate Chicken

In the prepared dish, combine chicken with lemon juice, olive oil, and all herbs and spices. Let marinate at room temperature for 30 minutes while preheating oven to 375°F.

Combine Ingredients

Add the uncooked rice, grated zucchini, and chicken broth to the pan with the marinated chicken. Stir everything together well.

Bake

Cover the dish tightly with foil and bake for 40 minutes, or until rice is tender and liquid is mostly absorbed. If needed, bake 5-10 minutes longer.

Final Steps

Fluff the rice with a fork, taste and adjust seasoning if needed. Serve topped with tzatziki sauce, fresh herbs, and a squeeze of lemon.

栄養

• カロリー: 380
• 脂肪総量: 9g
• 飽和脂肪: 2g
• 不飽和脂肪: 6g
• トランス脂肪: 0g
• コレステロール: 70mg
• ナトリウム: 780mg
• 炭水化物総量: 46g
• 食物繊維: 2g
• 糖質総量: 2g
• タンパク質: 28g