One Pan Mediterranean Chicken and Rice Recipe

One Pan Mediterranean Chicken and Rice is a perfect weeknight dinner that brings the vibrant flavors of the Mediterranean right to your table. This dish combines juicy chicken thighs with fluffy rice, olives, tomatoes, and a medley of spices, all cooked in one pan for easy cleanup. The aromatic herbs and spices create a deliciously fragrant meal that will transport you to the sunny Mediterranean coast.

Not only is this dish packed with flavor, but it’s also nutritious and satisfying. The combination of protein from the chicken, fiber from the rice, and vitamins from the vegetables makes it a well-balanced meal. Let’s explore how to create this delicious one-pan wonder!

Instructions

Step 1: Marinate the Chicken (Optional)

1. Prepare the Marinade: In a mixing bowl, combine the olive oil, minced garlic, dried oregano, lemon juice, salt, and pepper.
2. Marinate the Chicken: Add the chicken thighs to the bowl, ensuring they are coated in the marinade. Cover and let marinate in the refrigerator for at least 30 minutes, or up to overnight for maximum flavor.

Step 2: Prepare the Ingredients

1. Chop Vegetables: Dice the bell peppers and red onion, and halve the kalamata olives.
2. Preheat the Skillet: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.

Step 3: Sear the Chicken

1. Season the Chicken: If not marinated, season the chicken thighs with salt, pepper, paprika, garlic powder, and dried oregano.
2. Sear the Chicken: Place the chicken thighs skin-side down in the skillet and sear for 5-7 minutes, until the skin is golden brown and crispy. Flip the chicken and sear for an additional 3-4 minutes on the other side. Remove the chicken from the skillet and set aside.

Step 4: Sauté the Vegetables

1. Sauté Onions and Peppers: In the same skillet, add the diced red onion and bell peppers. Sauté for about 3-4 minutes until the vegetables begin to soften.
2. Add Rice and Spices: Stir in the rice, crushed red pepper flakes (if using), and sauté for an additional 1-2 minutes to toast the rice and infuse it with the flavors.

Step 5: Add Liquid and Chicken

1. Add Broth and Tomatoes: Pour in the chicken broth and diced tomatoes (with their juices). Stir to combine.
2. Return the Chicken: Nestle the seared chicken thighs back into the skillet, skin-side up.
3. Simmer: Bring the mixture to a boil, then reduce the heat to low. Cover the skillet with a lid and let it simmer for about 20-25 minutes, or until the rice is cooked and has absorbed the liquid. Check occasionally to ensure the rice isn’t sticking to the bottom of the pan.

Step 6: Add Olives and Finish Cooking

1. Add Olives: When the rice is nearly cooked, remove the lid and stir in the halved kalamata olives and lemon juice. Cover again and cook for an additional 5 minutes, allowing the olives to warm through.
2. Check for Doneness: Make sure the chicken is cooked through (the internal temperature should reach 165°F/75°C), and the rice is tender.

Step 7: Garnish and Serve

1. Garnish: Remove the skillet from heat and let it rest for a few minutes. Sprinkle with fresh chopped parsley for a burst of color and flavor.
2. Serve: Plate the Mediterranean chicken and rice, making sure to include the juicy chicken and a generous portion of rice and vegetables. Enjoy this flavorful meal warm!

Tips for Perfect Mediterranean Chicken and Rice

1. Use Bone-In Thighs: Bone-in, skin-on chicken thighs are ideal for this recipe, as they remain juicy and flavorful during cooking. You can also use chicken breasts, but adjust the cooking time accordingly.
2. Marinating Enhances Flavor: While marinating the chicken is optional, it significantly enhances the flavor and tenderness of the meat. Consider marinating overnight if you have the time.
3. Rice Type Matters: Long-grain rice, like basmati or jasmine, works best for this dish. These rice types remain fluffy and separate during cooking.
4. Liquid Ratio: The standard ratio for cooking rice is 2 cups of liquid for every cup of rice. Ensure you use the correct amount of broth and tomatoes for perfectly cooked rice.
5. Adjust Spice Levels: Feel free to adjust the amount of crushed red pepper flakes based on your heat preference. You can also add other spices, such as cumin or coriander, for additional flavor.

Serving Suggestions

This One Pan Mediterranean Chicken and Rice can be enjoyed in various ways:

• Accompany with Fresh Salad: Serve alongside a simple green salad dressed with lemon vinaigrette for a refreshing contrast.
• Pair with Grilled Vegetables: Grilled zucchini, eggplant, or asparagus make excellent sides that complement the Mediterranean flavors.
• Serve with Tzatziki Sauce: A cool and creamy tzatziki sauce made from yogurt, cucumber, and garlic pairs beautifully with the dish and adds a refreshing element.

Storage and Reheating

Storage

To store leftovers of your Mediterranean Chicken and Rice:

1. Cool Completely: Allow the dish to cool to room temperature before transferring it to storage containers.
2. Refrigerate: Store in airtight containers in the refrigerator for up to 3-4 days.

Reheating

1. Microwave Method: Place the desired portion in a microwave-safe dish, cover with a damp paper towel, and heat in the microwave for 2-3 minutes, or until heated through.
2. Stovetop Method: Reheat in a skillet over medium heat, adding a splash of chicken broth or water to prevent drying out, stirring occasionally until warmed.

Nutritional Information

Here’s an approximate nutritional breakdown for one serving of One Pan Mediterranean Chicken and Rice (based on 4 servings):

• Calories: 450
• Protein: 28g
• Carbohydrates: 55g
  • Fiber: 3g
  • Sugar: 4g
• Fat: 15g
  • Saturated Fat: 3g
• Cholesterol: 100mg
• Sodium: 800mg

Nutritional Benefits

One Pan Mediterranean Chicken and Rice provides several health benefits:

• Lean Protein: Chicken thighs are a great source of protein, essential for muscle growth and repair.
• Fiber: The rice and vegetables contribute dietary fiber, promoting digestive health.
• Vitamins and Minerals: The addition of colorful vegetables, olives, and herbs increases the dish’s nutritional value, providing vitamins A, C, and K, along with beneficial antioxidants.

Conclusion

One Pan Mediterranean Chicken and Rice is an incredible dish that not only pleases the palate but also simplifies your cooking and cleanup. With its vibrant colors and rich flavors, this meal is perfect for family dinners, meal prep, or even entertaining guests.

By following this detailed recipe, you can easily create a wholesome and satisfying meal that everyone will love. Enjoy the delightful taste of the Mediterranean with each bite!

Yield: 4

One Pan Mediterranean Chicken and Rice Recipe

Print

One Pan Mediterranean Chicken and Rice is a perfect weeknight dinner that brings the vibrant flavors of the Mediterranean right to your table. This dish combines juicy chicken thighs with fluffy rice, olives, tomatoes, and a medley of spices, all cooked in one pan for easy cleanup. The aromatic herbs and spices create a deliciously fragrant meal that will transport you to the sunny Mediterranean coast.

Prep Time 10 minutes

Cook Time 35 minutes

Ingredients

• 1 lb (450g) boneless, skinless chicken thighs or breasts
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 cup long-grain rice (such as basmati or jasmine)
• 2 cups chicken broth
• 1 can (14 oz) diced tomatoes, drained
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 cup frozen peas
• ½ cup pitted kalamata olives, halved
• ¼ cup fresh parsley, chopped (for garnish)
• Lemon wedges (for serving)

Instructions

1. Prepare the Chicken:
   Season the chicken thighs or breasts with salt, pepper, garlic powder, paprika, and dried oregano.
   
2. Sear the Chicken:
   In a large skillet or pan, heat olive oil over medium-high heat. Add the chicken and sear for about 4-5 minutes on each side until golden brown. Remove the chicken from the pan and set aside.
   
3. Sauté the Vegetables:
   In the same pan, add the diced red bell pepper and zucchini. Sauté for about 3-4 minutes until they start to soften.
   Stir in the rice and cook for another 1-2 minutes, allowing the rice to absorb the flavors.
   
4. Add Liquid and Simmer:
   Pour in the chicken broth and add the drained diced tomatoes and frozen peas. Stir to combine.
   Place the seared chicken back into the pan, nestling it into the rice mixture.
   
5. Cook the Dish:
   Bring the mixture to a gentle simmer. Cover the pan with a lid and reduce the heat to low. Let it cook for about 20 minutes, or until the rice is tender and has absorbed the liquid.
   
6. Add Olives and Garnish:
   Once the rice is cooked, remove the pan from the heat and stir in the kalamata olives.
   Fluff the rice with a fork and garnish with fresh parsley.
   
7. Serve:
   Serve the Mediterranean chicken and rice hot, with lemon wedges on the side for an extra burst of flavor.

Notes

• Chicken Options: You can use bone-in chicken thighs or breasts for extra flavor; just adjust the cooking time accordingly.
• Vegetable Variations: Feel free to add or substitute vegetables like cherry tomatoes, spinach, or artichoke hearts.
• Serving Suggestions: This dish pairs well with a simple green salad or a side of tzatziki sauce for dipping.