Description
These vibrant Mediterranean chicken and rice bowls feature tender seasoned ground chicken, fluffy lemon-dill rice, crisp vegetables, and a creamy roasted red pepper and goat cheese sauce. This balanced, satisfying dish is inspired by principles of the DASH diet and is packed with bright, fresh flavor.
Ingredients
Scale
For the Lemon-Dill Rice
- 1½ cups 285 g long-grain white rice
- 3 cups 710 mL unsalted chicken broth
- Zest of ½ large lemon
- ¼ cup 10 g fresh dill, finely chopped
For the Seasoned Chicken
- 1½ tbsp 22 mL extra-virgin olive oil
- 1½ lbs 680 g 99% fat-free ground chicken breast
- 1 medium yellow onion (chopped)
- 2 cloves garlic (minced)
- 1½ tsp smoked paprika
- 1½ tsp ground cumin
- 1 tsp dried oregano
- ¾ tsp ground coriander
- ½ tsp garlic powder
- ⅛ tsp black pepper
For the Creamy Pepper & Goat Cheese Drizzle
- ¾ cup 170 g jarred roasted red peppers, drained well
- 2 oz 57 g soft goat cheese
- ⅔ cup 150 g plain 0% (fat-free) Greek yogurt
- 1 tbsp 15 mL fresh lemon juice
- 1 clove garlic
For Assembly & Garnish
- 1 cup 165 g canned no-salt-added chickpeas, rinsed and drained
- 6 small Persian cucumbers (sliced)
- 1 cup 40 g fresh parsley, finely chopped
- ¼ cup 10 g fresh dill, finely chopped
Instructions
- Cook the Rice: In a medium saucepan, bring the unsalted chicken broth to a boil. Stir in the rice, lemon zest, and the chopped dill. Reduce the heat to its lowest setting, cover, and let it steam for 15 to 18 minutes, or until all the liquid is absorbed. Remove from the heat and let it stand, covered, for 5 minutes before fluffing with a fork.
- Make the Sauce: While the rice cooks, combine the drained roasted red peppers, soft goat cheese, fat-free Greek yogurt, lemon juice, and the whole garlic clove in a high-speed blender. Blend on high for 60 to 90 seconds, or until the mixture is completely smooth and velvety.
- Start the Chicken: Warm the olive oil in a large, deep sauté pan or Dutch oven over medium heat. Add the chopped onion and cook for 5 to 7 minutes, stirring occasionally, until it has softened. Stir in the minced garlic and cook for one more minute until fragrant.
- Brown and Season: Increase the heat to medium-high and add the ground chicken to the pan. Use a spoon to break the meat into small crumbles. Sprinkle the smoked paprika, cumin, oregano, coriander, garlic powder, and black pepper over the chicken. Continue to cook, stirring often, for 7 to 9 minutes, until the chicken is fully cooked and reaches an internal temperature of 165°F (74°C).
- Assemble the Bowls: Divide the warm lemon-dill rice among six bowls. Arrange a generous portion of the seasoned chicken alongside the rice. Add the sliced cucumbers and rinsed chickpeas to each bowl. Spoon a liberal amount of the creamy pepper drizzle over the top, and garnish with the chopped fresh parsley and dill before serving.
Notes
Nutrition Facts (1 bowl, 415 g): Calories: 448 kcal | Total Fat: 7.2 g (Saturated Fat: 2.4 g) | Sodium: 202 mg | Total Carbs: 52 g (Fiber: 6 g, Total Sugars: 8 g, Added Sugars: 0 g) | Protein: 31 g
These values are approximate and may vary based on ingredients and preparation.
Nutrition
- Calories: 448