The WW One Pan Middle Eastern Chicken and Lemony Rice is a comforting meal. This dish contains three grams of fiber and 430 calories per serving. Takes 50 minutes to prepare this meal. We made this dish with chicken breasts, long-grain white rice, olive oil, onion, garlic, chicken broth, lemon, seasoning, parsley, and mint. Pair this recipe with cucumber tomato salad, roasted cauliflower, lemon yogurt sauce, mini pita bread, sliced cucumber, mint, tahini lemon sauce, or toasted pita wedges. Include this WW One Pan Middle Eastern Chicken and Lemony Rice in the container to store for 4 days.
STATS:
- Total time: 50 minutes
- Course: Main
- Serving size: 1 chicken portion with ¾ cup cooked rice
- Cooking time: 35 minutes
- Serving: 4
- Calories: 430 kcal
- Diet: Weight Watchers
- Preparation time: 15 minutes
- Cuisine: Eastern
EQUIPMENT:
- Measuring cups
- Small bowl
- Wooden spoon
- Citrus zester
- Large deep skillet
- Cutting board
- Chef’s knife
- Measuring spoons
- Citrus juicer
INGREDIENTS:
- 1 lb boneless chicken breasts
- Half tsp ground coriander
- 1 cup rinsed long-grain white rice
- Quarter tsp ground cinnamon
- 1 tbsp olive oil
- Half tsp salt
- 1 small diced yellow onion
- 3 minced garlic cloves
- 1 tsp paprika
- Half tsp ground turmeric
- 2 cups low-sodium chicken broth
- 1 medium lemon
- Quarter cup chopped parsley
- 1 tsp ground cumin
- Quarter tsp black pepper
- 2 tbsp chopped mint
INGREDIENT NOTES:
CHICKEN BREAST:
- It gives lean protein and makes the meal filling. Chicken breast cooks at the same speed when we cut it into equal pieces. You may use chicken thighs as per your preference.
LONG-GRAIN WHITE RICE:
- We use it after rinsing to remove extra starch from the dish. You may use basmati rice as another choice.
LOW-SODIUM CHICKEN BROTH:
- It provides liquid to cook the rice while adding extra taste. We use this to keep the sodium low in the recipe. You may use reduced-sodium vegetable broth as a substitute.
GROUND CORIANDER:
- This ingredient gives an earthy taste that works well with lemon & cumin. You may use a small amount of cumin and dried oregano as another choice.
INSTRUCTIONS:
- First, dry the chicken breasts using paper towels.
- Season both sides with cinnamon, cumin, salt, paprika, coriander, turmeric, and black pepper.
- Warm olive oil in the skillet on medium-high flame then cook chicken for 4 minutes per side.
- Put the chicken on a plate and cook the onion in the same skillet for 3 minutes.
- Then cook garlic for 30 seconds and stir rinsed rice in the pan for one minute.
- Pour lemon zest, chicken broth, and half of the lemon juice in the skillet.
- Add the chicken pieces on top of the rice then gently simmer the ingredients.
- Cook the dish after covering it for 22 minutes on low flame then remove the pan from the flame.
- Leave the pan covered for 5 minutes & use fork to gently fluff the rice.
- Drizzle lemon juice on the rice then sprinkle parsley and mint on top.
- Lastly, divide the chicken and lemony rice between four plates and serve.
SERVING SUGGESTIONS:
SALADS:
- Cucumber Tomato Salad
- Middle Eastern Chopped Salad
- Lemon Parsley Salad
- Fattoush Salad
VEGETABLE SIDES:
- Roasted Cauliflower
- Grilled Zucchini
- Roasted Carrots
- Steamed Green Beans
SAUCES:
- Lemon Yogurt Sauce
- Garlic Yogurt Sauce
- Cucumber Yogurt Sauce
- Tahini Lemon Sauce
BREAD:
- Whole-Wheat Pita
- Mini Pita Bread
- Whole-Grain Flatbread
- Toasted Pita Wedges
TOPPINGS:
- Sliced Cucumber
- Fresh Parsley
- Fresh Mint
- Lemon Wedges
TIPS:
- Rinse the rice properly to remove extra starch so the rice fluffs up easily.
- Cook the chicken in a single layer to get better brown color and good results.
- Gently simmer the rice after adding chicken broth so the dish does not burn.
- Include lemon at the end to make the dish bright and fresh.
STORAGE INFORMATION:
FRIDGE:
- Store the chicken and rice in the containers for four days.
FREEZER:
- Freeze the cooked chicken and rice in separate boxes for three months.
FAQs:
Can I include chicken thighs in this recipe?
- Yes, you may add chicken thighs as they work well and make the meal juicy.
Is mint good to exclude from this dish?
- Yes, you may skip it or replace it with another fresh herb as per your choice.
What makes the rice mushy?
- Too much liquid or stirring the rice too much makes it mushy.
Is this meal good to prepare earlier?
- Yes, you may make the dish early and chill in the refrigerator till needed to serve.
NUTRITIONAL INFORMATION:
Calories: 430 kcal
Net carbs: 49 g
Iron: 2.4 mg
Total carbs: 52 g
Vitamin A: 1,180 IU
Fiber: 3 g
Calcium: 48 mg
Protein: 36 g
Sodium: 520 mg
Potassium: 690 mg
Weight Watchers Points: 7 Points