Baked chicken and rice (healthier Greek recipe)

By Jessica Swartz March 18, 2023 25 mins read 158 Views

This Greek chicken and rice bake makes a great healthy dinner. The lemony-garlicky chicken legs are perfectly paired with brown rice and additional vegetables.

This healthy baked chicken and rice recipe is great for every day meals. It's a family favorite!

This recipe uses classic Mediterranean flavours, just like the Greek baked chicken with potatoes. The chicken is flavored beautifully by lemon, garlic, and oregano. Also, because the rice is baked together with it, the rice becomes even more delicious.

If you have a large deep skillet that you can put in the oven, I recommend you use it. Otherwise, you can use any skillet or frying pan you have to saute the chicken, and then use a baking sheet to bake the food in the oven.

While I prefer to bake the rice in the oven, I also get a fluffy result that takes very little effort. However, there are times when I crave creamy chicken risotto. This classic Greek chicken rice risotto recipe is perfect for those times.

Is this rice and baked chicken healthier than regular rice?

This recipe is healthier than the original because brown Rice is used in place of white. According to healthline.com, brown rice has a higher fiber content and more nutrients. It also has a lower glycemic (GI) index.

Skinless Chicken is also used because of the extra fat in the skin, but also because it can make rice feel greasy.

Another way to get extra health benefits is to add vegetables such as chopped carrots or red bell peppers.

Because of their colors, these vegetables make rice taste better and more appealing to the eyes. For best results, make sure you chop them in small pieces.

img alt="Greek-baked chicken and rice" class="wp-image-9181" decoding="async" height="600" loading="lazy" sizes="(max-width: 900px) 100vw, 900px" src="https://www.thehungrybites.com/wp-content/uploads/2022/01/Greek-chicken-rice-4.jpg" srcset="https://www.thehungrybites.com/wp-content/uploads/2022/01/Greek-chicken-rice-4.jpg 900w, https://www.thehungrybites.com/wp-content/uploads/2022/01/Greek-chicken-rice-4-300x200.jpg 300w, https://www.thehungrybites.com/wp-content/uploads/2022/01/Greek-chicken-rice-4-768x512.jpg 768w, https://www.thehungrybites.com/wp-content/uploads/2022/01/Greek-chicken-rice-4-150x100.jpg 150w" width="900"/>

Why not chicken thighs or drumsticks instead?

Because they are a crowd pleaser

This recipe does not call for chicken breasts. It can dry quickly so I avoid it. The thighs and drumsticks of the chicken are better than the breasts. They remain tender, moist, and juicy even after being baked a little longer.

The best way to cook chicken is skinless and boneless. The skin is not necessary because it contains extra fat. Also, it won't get crispy with this method of baking.

You can use bone-in chicken, and it will be just as good. However, the rice will still be cooked when it is done. I prefer to use boneless chicken because it's simpler to eat and what I typically find in the grocery store.

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Why not first saute the chicken and then bake it?

The chicken meat can be sautéed before being baked to enhance its flavor.

This is possible by heating the skillet to high heat and not allowing the meat to crowd the pan. Stirring is not a good idea. Let the meat brown naturally, and you will start to smell it when it is ready.

img alt="Healthy baked chicken, rice" class="wp-image-9180" decoding="async" height="1024" loading="lazy" sizes="(max-width: 683px) 100vw, 683px" src="https://www.thehungrybites.com/wp-content/uploads/2022/01/Greek-chicken-rice-3-683x1024.jpg" srcset="https://www.thehungrybites.com/wp-content/uploads/2022/01/Greek-chicken-rice-3-683x1024.jpg 683w, https://www.thehungrybites.com/wp-content/uploads/2022/01/Greek-chicken-rice-3-200x300.jpg 200w, https://www.thehungrybites.com/wp-content/uploads/2022/01/Greek-chicken-rice-3-768x1152.jpg 768w, https://www.thehungrybites.com/wp-content/uploads/2022/01/Greek-chicken-rice-3-150x225.jpg 150w, https://www.thehungrybites.com/wp-content/uploads/2022/01/Greek-chicken-rice-3.jpg 800w" width="683"/>

What type of rice is this?

A brown rice is the best choice for this recipe. It should be parboiled and requires 10 minute cooking. It shouldn't be difficult to find it, as most major stores carry different brands.

You will need to add more water or chicken broth to a pan if your brown rice takes longer than 20 minutes to cook. It may take the same time to bake, or it might take longer depending on your oven and other factors. The recipe box below has more information on how to adjust the quantities.

If you don't feel like using brown rice, you can use any long-grain rice that takes less than 10 minutes to cook. Basmati and Jasmin are excellent options. It is not recommended to use instant rice, risotto or wild rice.

This Moroccan rice (pilaf), which can be used as a side dish with many meat dishes, is great if you love rice. Spendwithpennies.com also has a helpful article on how to cook brown rice (oven/stove).

Enjoy your meal with a healthy yogurt parfait, or, if you want something more rich, this simple lemon pots recipe.

Baked chicken and rice (a healthier Greek recipe).

This Greek chicken and rice bake makes a great healthy dinner. The lemony-garlicky chicken legs are perfectly paired with brown rice and additional vegetables.

Main Course Course

Cuisine Gluten-free, Greek and Healthy, Mediterranean

Keyword Bake, chicken, oven, rice

Prep time 15 minutes

Cook Time 55 Minutes

minutes

Total Time 1 hour and 10 minutes

Servings HTML4

Calories 634 Kcal

Author Makos

Ingredients

1.75-2 (800-900 grams) Skinless chicken thighs or drumsticks (boneless or not).
2 tablespoons olive oil
1 onion, chopped
1 red bell Pepper, small cubes
1/2 a carrot, in small cubes
2-3 garlic cloves, minced
2 bay leaves
1 teaspoon lemon zest
1 1/2 cups brown rice (see notes)
2-3 tablespoons freshly squeezed lemon juice
2 teaspoons dried oregano
Salt and pepper to taste
2 1/4 cups hot water or chicken broth

Serving:

chopped parsley. Kalamata olives. Feta cheese

Equipment:

1 large deep cast iron skillet or an oven-safe deep saucepan. You can also use a regular saucepan to saute the chicken, a casserole or a 12-inch baking pan for the oven.

Instructions

Preheat your oven to 350°F (175°C).
Saute the chicken. Heat the olive oil in a large skillet. Once the oil has melted, add the meat to the skillet and cook for 4 minutes. Flip the meat over and cook for 3-4 more minutes.
Sauté the vegetables: Take the chicken out of the skillet and place it on a plate. Turn down the heat to medium/high. Add the bell pepper, carrot, and onion. Cook until translucent and softened. Cook for one more minute. Add the garlic, bay leaves, lemon zest, and rice. The lemon juice, oregano and salt should be added.
Bake: Place the chicken on top of the rice, and pour the juices from the plate into a pan. Add salt to the chicken and cover it with aluminum foil. Bake for 35 minutes. Bake for a further 10 minutes after removing the foil.
Serve with chopped parsley and Kalamata olives, as well as feta cheese.

Notes

Use a brown rice with a 10-minute cooking time. As long as they are indicated on the package as requiring 10 minutes of cooking, brown basmati rice, white Basmati and other long-grain varieties will work fine.
If the rice is indicating that it takes 20 minutes to cook, add 3 cups water or chicken broth and test for doneness at end of baking time. Continue baking for another 5-10 minutes if the rice seems undercooked.
To make chicken breasts, Thighs can be used instead. However, they will be less tender. If your chicken breasts are too large, you can saute them for 6 min each side and then follow the recipe instructions.
Don't use instant rice or risotto rice.
Lemon zest can become bitter if it is too strong. Grated ginger is a great alternative to lemon zest.

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Greek baked chicken served with potatoes
Greek chicken stew with okra
Mediterranean chicken lettuce wraps

Frequently Asked Questions

Is milk OK on the Mediterranean diet?

Yes, milk is permitted on the Mediterranean diet. Dairy products such as low-fat yogurt and cheese are an important part of this diet, providing calcium and other key nutrients. You should include milk in your daily diet, as well as other drinks like tea and coffee. If you prefer, it can be used to make smoothies and oatmeal. When shopping for milk, make sure to choose organic varieties. This will encourage sustainable farming and promote more sustainable agriculture. Add milk to your breakfast dishes such as smoothie bowls and avocado toast to ensure you get essential vitamins, minerals, and a balanced start every day.

Is Banana allowed in the Mediterranean diet?

Yes, bananas may be eaten on the Mediterranean Diet. Bananas are nutritious and low-calorie fruit that can provide beneficial dietary fiber, potassium, and vitamin B6. Bananas can be added to salads, porridge, smoothies, and sweet potato dishes as a healthy side dish. You can also enjoy it as a snack, with peanut butter or almond butter for extra protein. If you are following the Mediterranean Diet, it might be beneficial to pair bananas and healthy fats like seeds and nuts to increase digestion and promote satisfaction when eating meals.

Is the Mediterranean diet primarily plant-based?

Yes, the Mediterranean Diet relies mainly on plants. This ancient diet focuses on plant-based foods such as fruits, vegetables legumes, nuts and seeds. The traceability of red meat, poultry, fish and other animal protein sources around the Mediterranean Sea has meant that they are less common in modern diets. You can choose to avoid these protein sources if you are a vegetarian/vegan. For additional nutrition and protein, you can also consider other dairy sources like tofu or soy yogurt.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal is permitted on the Mediterranean Diet. Whole grains such as oats can be a good source for dietary fiber, iron, and magnesium. They can be served with blueberries as well as nuts, seeds and savory dishes like eggs or cheese. Oatmeal also has many benefits and can make a nutritious breakfast. It can be added into smoothies, made into protein bar, or eaten in its original form with almondmilk and other toppings for extra nutrition like gojiberries (cinnamon, chia and chia seeds), peanut butter, and cinnamon. Many countries in the Mediterranean basin are awash with oats, making them compatible with this diet.

What are the main food items in a Mediterranean-style diet?

A Mediterranean diet consists of fruits, vegetables, whole grain, legumes and nuts. There are also small amounts of red meat and lean poultry about once a week. Dairy products such as low-fat yogurt or cheese are also included. Eating fresh ingredients over pre-packaged processed food items is encouraged whenever possible. You should use herbs instead of salt when flavoring meals. Physical activity should also be included in daily routine to reap the full benefits of this diet. The diet can be made more enjoyable if you share mindful eating methods with family members and friends while sharing food.

Is it possible for me to lose weight following the Mediterranean Diet?

Yes, you can lose weight following the Mediterranean Diet. The diet's focus on whole foods such as vegetables, fruits, and legumes, and quality fats like olive oil can help reduce calorie intake and provide essential nutrients for overall health and wellness. Incorporating exercise into your diet can help to lose excess calories and aid in weight loss. When paired with the right mindset and attitude, eating less processed food, less red meat, and less added sugars can help to maintain a healthy weight.

Statistics

In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)

External Links

How To

What can the Mediterranean Diet do to reduce your risk of heart disease and stroke?

The Mediterranean diet is an eating pattern that encompasses healthy fats, whole grains, legumes, fruits, and vegetables. It has been linked to numerous health benefits such as better blood lipids. better glucose control. reduced risk of developing certain cancers. Research has shown that this diet could help reduce your risk of stroke and heart disease.

It is possible to incorporate Mediterranean-inspired foods into your daily diet by swapping high-calorie snacks like chips for nutrient-dense vegetable appetizers or other traditional greens or beans dishes. Additionally, learning how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables can help enhance satiety after meals. You should consume moderate amounts dairy products such yogurt, cheese, milk and milk throughout the day to get added nutrition. To enhance the Mediterranean experience, olive oils should be used instead of other cooking fats.

If combined with regular physical activity at a moderate level, one can see even greater improvements in short term results and long term positive effects on body composition and overall health. The Mediterranean diet encourages eating well and maintains a healthy nutritional balance. This can help to reduce one's chances of suffering from stroke or heart disease.