Mediterranean Chicken and Rice
686
Calories
63g
Protein
62g
Carbs
20g
Fat
Chicken with olives, tomato, and oregano over white rice with olive oil.
Kcal 686 · Protein 63 g · Carbs 62 g · $ 4.00 per serving
Protein 63g · Carbs 62g · Fat 20g
12 min
Prep
20 min
Cook
$ 4
Per Plate
686
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 6 oz chicken breast
- 1 cup cooked white rice
- 6 olives, halved
- 1/2 cup diced tomato
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1.5 cups cooked green beans (from about 2 cups raw)
- 1 tbsp olive oil
- 1 tsp oregano
- 1 clove garlic
- 12 oz chicken breast
- 2 cups cooked white rice
- 12 olives, halved
- 1 cup diced tomato
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 3 cups cooked green beans (from about 4 cups raw)
- 2 tbsp olive oil
- 2 tsp oregano
- 2 clove garlic
- 24 oz chicken breast
- 4 cups cooked white rice
- 24 olives, halved
- 2 cups diced tomato
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 6 cups cooked green beans (from about 8 cups raw)
- 4 tbsp olive oil
- 4 tsp oregano
- 4 clove garlic
- 36 oz chicken breast
- 6 cups cooked white rice
- 36 olives, halved
- 3 cups diced tomato
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 9 cups cooked green beans (from about 12 cups raw)
- 6 tbsp olive oil
- 6 tsp oregano
- 6 clove garlic
- 48 oz chicken breast
- 8 cups cooked white rice
- 48 olives, halved
- 4 cups diced tomato
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 12 cups cooked green beans (from about 16 cups raw)
- 8 tbsp olive oil
- 8 tsp oregano
- 8 clove garlic
Before You Start
Pat the chicken breast dry, mince the garlic, trim the green beans, rinse the spinach, and warm the rice.
How To Make It
- Warm the olive oil in a pan over medium high, add the chicken breast, and sear 4 to 5 minutes a side, until deep golden.
- Add the garlic, oregano, diced tomato, and olives and simmer 6 to 8 minutes, until the chicken reaches 165°F in the center with no pink.
- Rest the chicken 3 minutes, then slice it.
- Add the green beans to the pan sauce and cook, 5 to 6 minutes, until bright green and just tender.
- Add the spinach and cook, 1 to 2 minutes, until wilted.
- Serve the chicken and vegetables over the white rice spooned with the pan sauce.
Fix It: If the chicken browns before it cooks through, turn the heat to medium and cover the pan so it finishes gently to 165°F.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 20 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories686
- Protein63g
- Carbs62g
- Fat20g
- Fiber9g
- Sodium162mg
Bonus Benefits
- Inflammation
- Joint Comfort
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Olive Oil: monounsaturated fat, reported to look after your heart.
Tomato: lycopene, reported to look after your heart.
Olive Oil: monounsaturated fat, reported to look after your heart.
Tomato: lycopene, reported to look after your heart.
Tools For This Recipe
That link pays me sometimes. I'm a Digital Personal Chef, not a saint. No spam, unsubscribe anytime. Talk to your Doctor.