Healthy Middle Eastern Chicken & Rice Bowl
Healthy Middle Eastern Chicken & Rice Bowl
Ingredients
For the Marinated Chicken
- 1 1/2 pounds chicken thighs, skinless, boneless, cut into 1-inch pieces
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1/2 teaspoon dried thyme
- 1/2 cup plain yogurt, Fage Total 0% recommended
- 1 tablespoon lemon juice, freshly squeezed
For the Rice
- 1 1/2 cups Kaisen rice, or preferred rice
- 3 cups water
- 1/2 teaspoon salt
For the Fresh Salad Topping
- 1/4 red onion, small, thinly sliced
- 1 1/2 cups cherry tomatoes, halved
- 1/2 cup fresh parsley, chopped
- 1 cucumber, medium, sliced
For the Creamy Dill Sauce
- 1/2 cup plain yogurt, or Greek yogurt
- 1 garlic, clove, minced
- 2 tablespoons fresh dill, chopped
- 1 tablespoon lemon juice, freshly squeezed
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 tablespoon water, as needed, to thin
Instructions
- 1
In a large bowl, combine the chicken thighs, olive oil, salt, black pepper, garlic powder, cumin, paprika, dried thyme, plain yogurt, and lemon juice. Mix thoroughly by hand until the chicken is fully coated in the marinade.
⏱️ 5 min
- 2
Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld. For best results, marinate for up to 4 hours.
⏱️ 30 min
- 3
In a medium saucepan, combine the Kaisen rice, water, and salt. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the water is absorbed and the rice is tender. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
⏱️ 25 min
- 4
While the rice cooks, prepare the fresh salad topping ingredients: thinly slice the red onion, halve the cherry tomatoes, chop the fresh parsley, and slice the cucumber. Set aside.
⏱️ 10 min
- 5
Prepare the creamy dill sauce: In a small bowl, whisk together the plain yogurt, minced garlic, chopped fresh dill, lemon juice, salt, and black pepper. If the sauce is too thick, add water 1 tablespoon at a time until your desired consistency is reached.
⏱️ 5 min
- 6
Heat a large skillet over medium-high heat. Add the marinated chicken pieces in a single layer, working in batches if necessary to avoid overcrowding the pan. Cook for 5-7 minutes per side, or until golden brown and cooked through (internal temperature reaches 165°F).
⏱️ 15 min•🌡️ 165
- 7
To assemble the bowls, divide the cooked rice among 4 serving bowls. Top with the cooked chicken. Arrange the fresh salad topping (red onion, cherry tomatoes, parsley, cucumber) around the chicken and rice. Drizzle generously with the creamy dill sauce. Serve immediately.
⏱️ 5 min
Kitchen Tools
Nutrition Facts (per serving)
Healthy Middle Eastern Chicken & Rice Bowl
Ingredients
For the Marinated Chicken
- 1 1/2 pounds chicken thighs, skinless, boneless, cut into 1-inch pieces
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1/2 teaspoon dried thyme
- 1/2 cup plain yogurt, Fage Total 0% recommended
- 1 tablespoon lemon juice, freshly squeezed
For the Rice
- 1 1/2 cups Kaisen rice, or preferred rice
- 3 cups water
- 1/2 teaspoon salt
For the Fresh Salad Topping
- 1/4 red onion, small, thinly sliced
- 1 1/2 cups cherry tomatoes, halved
- 1/2 cup fresh parsley, chopped
- 1 cucumber, medium, sliced
For the Creamy Dill Sauce
- 1/2 cup plain yogurt, or Greek yogurt
- 1 garlic, clove, minced
- 2 tablespoons fresh dill, chopped
- 1 tablespoon lemon juice, freshly squeezed
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 tablespoon water, as needed, to thin
Instructions
- 1
In a large bowl, combine the chicken thighs, olive oil, salt, black pepper, garlic powder, cumin, paprika, dried thyme, plain yogurt, and lemon juice. Mix thoroughly by hand until the chicken is fully coated in the marinade.
⏱️ 5 min - 2
Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld. For best results, marinate for up to 4 hours.
⏱️ 30 min - 3
In a medium saucepan, combine the Kaisen rice, water, and salt. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the water is absorbed and the rice is tender. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
⏱️ 25 min - 4
While the rice cooks, prepare the fresh salad topping ingredients: thinly slice the red onion, halve the cherry tomatoes, chop the fresh parsley, and slice the cucumber. Set aside.
⏱️ 10 min - 5
Prepare the creamy dill sauce: In a small bowl, whisk together the plain yogurt, minced garlic, chopped fresh dill, lemon juice, salt, and black pepper. If the sauce is too thick, add water 1 tablespoon at a time until your desired consistency is reached.
⏱️ 5 min - 6
Heat a large skillet over medium-high heat. Add the marinated chicken pieces in a single layer, working in batches if necessary to avoid overcrowding the pan. Cook for 5-7 minutes per side, or until golden brown and cooked through (internal temperature reaches 165°F).
⏱️ 15 min•🌡️ 165 - 7
To assemble the bowls, divide the cooked rice among 4 serving bowls. Top with the cooked chicken. Arrange the fresh salad topping (red onion, cherry tomatoes, parsley, cucumber) around the chicken and rice. Drizzle generously with the creamy dill sauce. Serve immediately.
⏱️ 5 min