Mediterranean Diet Savory Chicken and Vegetable Rice

Elevate your weeknight dinner game with this Mediterranean Diet Savory Chicken and Vegetable Rice, a one-pan meal brimming with vibrant flavors and wholesome ingredients. Tender, golden-browned chicken pieces mingle with hearty long-grain rice, garden-fresh zucchini, red bell peppers, and a medley of fragrant herbs like oregano and basil, creating a dish that’s both comforting and nutritious. Simmered in a rich tomato and chicken broth base, this recipe is infused with Mediterranean charm and finished with a zesty squeeze of lemon juice and a sprinkle of fresh parsley for added brightness. Perfectly balanced and ready in under an hour, this healthy, gluten-free dish is ideal for busy weeknights or relaxed family dinners. Serve it as a satisfying standalone meal or pair with a crisp side salad to complete your Mediterranean feast.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 pound boneless, skinless chicken breasts
• 3 tablespoons olive oil
• 1 medium yellow onion
• 1 medium red bell pepper
• 1 medium zucchini
• 3 garlic cloves
• 1 can (14 ounces) diced tomatoes
• 1 cup long grain white rice
• 2 cups chicken broth
• 1 teaspoon oregano
• 1 teaspoon basil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Cut the chicken breasts into bite-sized pieces and set aside.

Step 2

Chop the onion, red bell pepper, and zucchini into small, even pieces. Mince the garlic cloves.

Step 3

Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the chicken pieces, season with half of the salt and pepper, and cook until browned on all sides, about 5-7 minutes. Remove the chicken from the skillet and set aside.

Step 4

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the chopped onion and garlic, sauté until the onion becomes translucent, about 3 minutes.

Step 5

Add the chopped red bell pepper and zucchini to the skillet. Cook for an additional 5 minutes, stirring occasionally.

Step 6

Pour in the can of diced tomatoes, including the juices. Stir in the oregano, basil, remaining salt, and pepper. Let it cook for 2 minutes to blend the flavors.

Step 7

Add the rice to the skillet and stir to coat it with the sauce. Pour in the chicken broth and return the chicken pieces to the skillet.

Step 8

Bring the mixture to a boil, then reduce the heat to low. Cover the skillet and let it simmer for 20 minutes, or until the rice is cooked and has absorbed most of the liquid.

Step 9

Remove from heat and let it stand, covered, for 5 minutes.

Step 10

Sprinkle with freshly chopped parsley and drizzle with lemon juice before serving.

Nutrition Facts

Serving size	(2040.3g)

Amount per serving	% Daily Value*
Calories	1659.2

Total Fat 61.2g	0%
Saturated Fat 11.7g	0%
Polyunsaturated Fat 4.1g
Cholesterol 385.6mg	0%
Sodium 6142.9mg	0%
Total Carbohydrate 109.9g	0%
Dietary Fiber 15.6g	0%
Total Sugars 34.3g
Protein 161.2g	0%

Vitamin D 4.5IU	0%
Calcium 352.0mg	0%
Iron 12.9mg	0%
Potassium 3385.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.7%

Protein: 39.4%

Carbs: 26.9%