Mediterranean Diet Healthy Dinners with Chicken
A wholesome Mediterranean-inspired meal of marinated chicken served with fluffy rice and vibrant seasonal vegetables. Packed with flavor and nutrients, it supports heart health and aligns perfectly with Mediterranean eating principles.
- Prep Time: 15
- Cook Time: 40
- Total Time: 55
- Yield: 4 servings
- Category: Dinner
- Method: Cooking
- Cuisine: Mediterranean
- Diet: Kosher, Gluten-Free (if using cauliflower rice)
Ingredients
2 boneless skinless chicken breasts, cut into chunks
2 tablespoons olive oil
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon black pepper
1/2 teaspoon salt, adjust to taste
1 lemon, juiced (zest also used for garnish)
1 cup long grain rice
2 cups chicken broth
2 cups mixed seasonal vegetables (bell peppers, zucchini, cherry tomatoes, or eggplant)
Fresh parsley, chopped (for garnish)
Instructions
In a bowl, combine chicken chunks with olive oil, minced garlic, oregano, paprika, cumin, black pepper, salt, and lemon juice. Mix well and let marinate for 15 minutes.
In a large skillet, cook the marinated chicken over medium-high heat until browned and almost cooked through, 5-7 minutes. Add the chicken to a large pot.
In the same pot, add rice, chicken broth, and mixed vegetables. Bring to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, until the rice is tender and the liquid is absorbed.
Remove from heat and let sit for 5 minutes. Fluff the rice gently with a fork and stir in the cooked chicken and vegetables. Garnish with lemon zest and fresh chopped parsley before serving.
Notes
The chicken can be prepared up to 1 day in advance and refrigerated.
For a gluten-free option, use certified gluten-free rice or substitute with cauliflower rice.
To make it vegan, replace chicken with tofu or chickpeas and use vegetable broth.
Season vegetables can be rotated based on availability and personal preference.