Chicken Tzatziki and Rice

• 分量: 4 servings

材料

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

2 tbsp lemon juice

2 tbsp olive oil

1 tbsp chopped fresh parsley (or 1/2 tsp dried flakes)

1 tsp chopped fresh oregano (or 1/2 tsp dried oregano)

1 tsp chopped fresh thyme (or 1/3 tsp dried thyme)

1 tsp smoked paprika

3/4 tsp seasoned salt (such as Lawry's brand)

1/2 tsp cumin

1/2 tsp onion powder

1/2 tsp garlic powder

1/4 tsp ground black pepper

1/4 tsp turmeric

1/8 tsp cayenne pepper

1 cup uncooked long grain white rice

1 medium zucchini, coarsely grated (about 1 1/2 cups grated)

2 cups chicken broth

Tzatziki sauce

手順

1. Grease a 9 x 13 inch baking dish or spray with nonstick.

2. In the prepared dish, toss chicken with lemon juice, olive oil, parsley, oregano, thyme, smoked paprika, seasoned salt, cumin, onion powder, garlic powder, black pepper, turmeric, and cayenne. Let the chicken sit and marinate in the herbs and spices at room temperature for 30 minutes while you preheat the oven. Preheat the oven to 375 F.

3. Add the uncooked rice, zucchini, and chicken broth to the pan with the chicken. Stir to combine.

4. Cover tightly and bake for 40 minutes, or until most of the liquid is absorbed and the rice is tender. If the rice is still crunchy after 40 minutes, cover the dish and return the pan to the oven for 5-10 minutes, or until it's done. The total cooking time will vary.

To know when your casserole is done, taste a bite of rice. The rice should be tender and most of the liquid should be absorbed.

Use a fork to stir and fluff the rice. Taste and season with additional salt and pepper, if desired.

Top the casserole with tzatziki.

メモ

Portion per plate.

Chicken: 85-90g

Rice mix: 130-150g

Tzatziki: 30g (2tbsp)

栄養

• サービングサイズ: 1/4 of dish
• カロリー: 350kcal
• 脂肪総量: 15g
• 飽和脂肪: 3g
• 不飽和脂肪: 7g
• トランス脂肪: 0.01g
• コレステロール: 75mg
• ナトリウム: 1012mg
• 炭水化物総量: 14g
• 食物繊維: 2g
• 糖質総量: 2g
• タンパク質: 37g