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Baked Tzatziki Chicken and Rice

Baked Tzatziki Chicken and Rice: A Simple Mediterranean Escape

This Baked Tzatziki Chicken and Rice offers a hassle-free Mediterranean meal full of flavor.
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Prep Time 30 minutes
Cook Time 50 minutes
Marinating Time 30 minutes
Total Time 1 hour 50 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 4 pieces Boneless, skinless chicken thighs or breasts Use thighs for juiciness, breasts for lighter meat.
  • 2 tablespoons Olive oil Avocado oil can be a substitute.
  • 1 tablespoon Fresh herbs (dill, parsley) Substitute with basil or mint if desired.
  • 2 tablespoons Lemon juice Vinegar can be used as an alternative.
  • 3 cloves Garlic Minced; can use garlic powder if needed.
For the Base
  • 1 cup Long-grain white rice Brown rice or quinoa are nutritious alternatives.
  • 2 cups Broth (chicken or vegetable) Homemade is best.
  • 2 medium Zucchini Summer squash or bell peppers can be substituted.
For the Tzatziki Sauce
  • 1 cup Greek yogurt Plain dairy-free yogurt can be used.
  • 1 medium Cucumber Grated for crunch.
  • 1 tablespoon Additional herbs (dill, parsley) Feel free to double for more flavor.

Equipment

  • Mixing Bowl
  • Large baking dish
  • oven

Method
 

Preparation Steps
  1. In a mixing bowl, toss the chicken with olive oil, minced garlic, fresh herbs, and lemon juice. Marinate for 30 minutes.
  2. Preheat oven to 375°F (190°C). Layer rice in a baking dish, pour in broth, and arrange sliced zucchini on top.
  3. Place the marinated chicken on top of the rice and zucchini mixture, spreading evenly.
  4. Cover with foil and bake for 50 minutes, or until chicken reaches an internal temperature of 165°F (74°C).
  5. Prepare tzatziki by mixing Greek yogurt, grated cucumber, minced garlic, chopped herbs, lemon juice, and salt.
  6. After baking, fluff rice and drizzle tzatziki over chicken and rice. Serve hot.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 50gProtein: 35gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 600mgPotassium: 700mgFiber: 3gSugar: 2gVitamin A: 300IUVitamin C: 10mgCalcium: 150mgIron: 2mg

Notes

Letting the chicken marinate enhances flavor; ensure even layering for consistent cooking.

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