Mediterranean Lemon-Dill Chicken & Rice Bowls
These vibrant Mediterranean chicken and rice bowls are a perfect weeknight meal. Tender, seasoned ground chicken is served alongside fluffy lemon-dill rice and crisp veggies, all brought together with a luscious, creamy roasted red pepper and goat cheese sauce. It's a heart-healthy, satisfying dish that's packed with flavor.
Servings 6 bowls
Calories 448kcal
Ingredients
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 half of the chopped dill. Reduce the heat to its lowest setting, cover, and let it steam for 15-18 minutes, or until all the liquid is absorbed. Remove it 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 60-90 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 5-7 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 7-9 minutes, until the chicken is fully cooked (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 remaining fresh parsley and dill to serve.