One Pan Yoghurt Chicken & Rice
Ingredients
- 800 g chicken thighs trimmed of fat (or chicken breasts)
- 2 tbsp olive oil
- 1/2 cup natural yoghurt
- 1 tsp lemon zest
- 2 tbsp lemon juice
- 3 garlic cloves, minced
- 1 tbsp oregano dried
- 1 tbsp thyme dried
- 1 tbsp paprika
- 1/2 tbsp onion powder
- 1 tsp chilli flakes optional
- 1.5 cup rice rinsed
- 3 cup chicken stock
- 1 tbsp butter
- 2 cup broccoli chopped
- 1 cup green peas frozen is fine
- 1/2 lemon sliced to serve (optional)
SALAD (optional)
- 2 cup baby spinach leaves to serve
- 1 avocado diced
- 1 tbsp olive oil
- 1 tbsp apple cider vinegar
Instructions
- Pre heat oven to 180 degrees.
- In a bowl, mix together chicken, olive oil, yoghurt, garlic, lemon juice & zest and spices. Mix til well combined.
- In a large baking tray, add rice, chicken stock and butter. Stir well to combine. Add the broccoli pieces and green peas.
- Gently place pieces of marinated chicken amongst the rice and broccoli mixture (leave it sitting on top, out of the mixture a little).
- Cook in oven for 45 minutes or until chicken and rice are cooked through and chicken is gently browned.
- Remove from the oven and allow to cool slightly. Serve with fresh baby spinach (dressed in olive oil and ACV) and lemon wedges.
Notes
SUBS
If you were not a fan of rice, you could do this dish with potatoes instead. Simply par boil potatoes and cut into small, similar sized pieces. Then add potato and butter to baking tray (in place of rice and stock). Add the chicken top the tray but hold off adding the broccoli and peas until the final 10 minutes.
Cooking time will be a little quicker without the rice, so keep an eye on the dish so as not to over cook the chicken, nor to dry it out (as you don’t have the stock to keep it moist). Just make sure both potatoes and chicken are cooked through before serving.
Serve this whatever greens combo your family prefers – salad or veg.
If you don’t do dairy, you could sub the yoghurt for canned coconut milk (100% pure). This does have more calories than yoghurt, so will just bump up the calorie density of this meal a bit. You can probably skip the olive oil and butter to compensate. The coconut milk has enough fat to fill this void.
STORAGE
This can be kept in the fridge for up to 3 days, as leftovers. Chicken and rice would store well in the freezer, but potato might not be as successful.
Nutrition
Calories: 535kcalCarbohydrates: 35gProtein: 41gFat: 26gSaturated Fat: 6gFiber: 7gSugar: 7gVitamin C: 62mgCalcium: 130mgIron: 4mg
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