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Mediterranean-Inspired Chicken Thighs and Rice
High Protein
Under 650 Calories
Mediterranean-Inspired Chicken Thighs and Rice

with Tomato-Feta Salsa

8 min
Difficulty: 2/3
Greek

Ingredients: Chicken thighs • Parboiled rice • Red onion • Roma tomatoes • Lemon • Spinach • Feta cheese (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) (milk) • Chicken stock powder (salt, sugars (dextrose, corn syrup solids, sugar), chicken fat, corn starch, hydrolyzed vegetable proteins(corn, soy), dehydrated onion, yeast extract, spices and herb, spice extracts, dehydrated chicken, citric acid, turmeric extract, turmeric, disodium inosinate, disodium guanylate, natural flavour) (soy) • Garlic • Lemon-pepper seasoning (sugar (sugar, maltodextrin), black pepper, salt, granulated garlic, lemon juice powder (corn syrup solids, lemon juice solids, lemon oil, silicon dioxide), lemon peel granules, spices, herbs, citric acid, canola oil, silicon dioxide).

Allergens

Triticale
Soy
Mustard
Wheat
Milk
Sulphites
May contain traces of allergens
Peanuts
Sesame
Tree nuts

Utensils

Measuring Spoons
Zester
Small Bowl
Large Non-Stick Pan
Measuring Cups

Tags

High Protein
Dinner-bowls
Under 650 Calories
Mediterranean
Ingredients
Chicken Thighs

Chicken Thighs

270 g

Parboiled Rice

Parboiled Rice

0.75 cup

Red Onion

Red Onion

1 unit(s)

Garlic, cloves

Garlic, cloves

2 unit(s)

Baby Spinach

Baby Spinach

56 g

Tomato

Tomato

1 unit(s)

Chicken Stock Powder

Chicken Stock Powder

7.5 g

Lemon-Pepper Seasoning

Lemon-Pepper Seasoning

6 g

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Lemon

Lemon

1 unit(s)

Sugar

Sugar

0.125 tsp

Butter

Butter

1 tbsp

Pepper

Pepper

0.063 tsp

Salt

Salt

0.313 tsp

Oil

Oil

2 tsp

Preparation
1
Prep

  • Before starting, wash and dry all produce.
  • Peel, then mince or grate garlic.
  • Peel, then cut onion into 1/4-inch pieces.
  • Zest, then juice half the lemon. Cut remaining lemon into wedges. 
  • Roughly chop spinach.

2
Cook chicken

  • Heat a large non-stick pan over medium-high heat.
  • While the pan heats, pat chicken dry with paper towels. Season with salt and half the Lemon-Pepper Seasoning.
  • When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Cook for 1-2 min per side, until golden. (NOTE: Chicken will finish cooking in step 4.)
  • Transfer chicken to a plate.
  • Carefully wipe the pan clean.

3
Cook aromatics

  • Heat the same pan over medium.
  • When hot, add 1 tbsp (2 tbsp) butter, then swirl the pan until melted.
  • Add onions. Cook for 1-2 min, stirring occasionally, until slightly softened.
  • Add garlic and remaining Lemon-Pepper Seasoning. Cook for 1 min, stirring often, until fragrant.

4
Cook rice

  • Stir in rice, chicken stock powder, half the lemon juice, 1/4 tsp (1/2 tsp) salt and 1 1/4 cups (2 1/2 cups) water. Bring to a boil over high.
  • Arrange chicken and any juices from the plate over top. 
  • Reduce to medium-low. Cover and cook for 15-18 min, until rice is tender, liquid is absorbed and chicken is cooked.** (TIP: Rice will abdsorb extra broth while it rests.)
  • Transfer cooked chicken to a clean cutting board.
  • Sprinkle spinach over rice. Remove from heat, cover, then set aside for 3-5 min.

5
Make tomato-feta salsa

  • Meanwhile, cut tomato into 1/4-inch pieces.
  • In a small bowl, add tomatoes, half the feta, 1/4 tsp (1/2 tsp) lemon zest, 1/2 tsp (1 tsp) oil, 1/8 tsp (1/4 tsp) sugar and remaining lemon juice.
  • Season with pepper, then stir to combine.
  • Squeeze a lemon wedge over top.

6
Finish and serve

  • Thinly slice chicken
  • Add remaining feta to rice, then stir for 1 min until spinach is wilted.
  • Divide rice between plates, then top with chicken.
  • Spoon tomato-feta salsa over chicken.

7

If you've opted to get chicken thighs, cook in the same way the recipe instructs you to cook chicken breasts.

Nutrition per serving

640

kcal

Calories

21

g

Fat

8

g

Saturated Fat

75

g

Carbohydrate

5

g

Sugar

5

g

Dietary Fiber

39

g

Protein

160

mg

Cholesterol

1420

mg

Sodium

0.4

g

Trans Fat

1200

mg

Potassium

175

mg

Calcium

3.5

mg

Iron

Mediterranean-Inspired Chicken and Rice
Custom recipe
2/3
8 min 2/3
Organic Protein
High Protein
8 min 2/3
High Protein
8 min 2/3
8 min 2/3
8 min 2/3

with Tomato-Feta Salsa

8 min 2/3
Very High Fibre
Under 650 Calories
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