Description
Whipping up Mediterranean Chicken and Rice brings pure comfort to your dinner table, delivering a hearty one-pan meal packed with tangy herbs and succulent flavors. Tender chicken nestled on fluffy rice creates a simple yet satisfying dinner that connects your family around the table with Mediterranean warmth.
Ingredients
Scale
Proteins:
- 1 pound boneless, skinless chicken breast or thighs
Vegetables and Aromatics:
- 1 medium onion
- 2 medium garlic cloves
- 1 bunch kale
- ¼ cup sundried tomatoes in olive oil
Base and Liquids:
- 2.5 cups cooked rice (jasmine or basmati)
- ½ cup vegetable broth
- 1 tablespoon olive oil
Seasonings:
- 2 teaspoons salt, divided
- 2 teaspoons Italian seasoning, divided
- 2 teaspoons garlic powder, divided
Instructions
- Slice 1 pound chicken into bite-sized chunks and coat thoroughly with 1 tablespoon olive oil, 1 teaspoon garlic powder, 1 teaspoon salt, and 1 teaspoon Italian seasoning.
- Preheat skillet to medium-high heat at 375°F. Spread seasoned chicken in single layer and sear for exactly 5 minutes without stirring.
- Flip chicken pieces and continue cooking for additional 3-4 minutes until internal temperature reaches 165°F. Transfer cooked chicken to clean plate.
- Reduce skillet heat to medium. Sauté 1 chopped medium onion for 2-3 minutes until translucent and slightly golden.
- Add 2 minced garlic cloves and cook for precisely 60 seconds, stirring constantly to prevent burning.
- Toss 1 bunch chopped kale into skillet with ½ cup vegetable broth and remaining seasonings. Cook for 2-3 minutes until kale softens but retains slight crunch.
- Incorporate 2.5 cups cooked rice, reserved chicken, and ¼ cup sundried tomatoes into skillet. Gently mix all ingredients.
- Cover pan, remove from heat, and allow flavors to meld for 5 minutes before serving.
Notes
- Chicken prep matters, so cut pieces evenly to ensure uniform cooking and perfect seasoning distribution.
- Mediterranean flavors develop best when ingredients are fresh, so select high-quality olive oil and herbs for authentic taste.
- For gluten-free adaptation, confirm your vegetable broth is certified gluten-free and use rice without additives.
- Kale provides extra nutrition, but spinach works beautifully if you prefer a milder green vegetable in the dish.
- Prep Time: 5 minutes
- Cook Time: 18-22 minutes
- Category: Sautéed
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 323 kcal
- Sugar: 2 g
- Sodium: 1145 mg
- Fat: 10 g
- Saturated Fat: 1.7 g
- Unsaturated Fat: 7.3 g
- Trans Fat: 0 g
- Carbohydrates: 31 g
- Fiber: 3 g
- Protein: 32 g
- Cholesterol: 65 mg