Mediterranean Chicken and Rice Recipe: A Delightful and Healthy Dish

Looking for a flavorful and easy-to-make chicken dish that brings the vibrant taste of the Mediterranean to your table? This Mediterranean Chicken and Rice recipe is the perfect solution! Combining tender chicken breasts, juicy tomatoes, fragrant herbs, and olives with long-grain rice, it offers a healthy, protein-packed meal that will become a family favorite.

In this post, we’ll walk you through the step-by-step process of preparing this Mediterranean delight, ideal for weeknight dinners or meal prep. Plus, we’ll share tips on making this dish your own with easy ingredient swaps and ways to serve it!

Why You’ll Love This Mediterranean Chicken and Rice Recipe

• Healthy and Nutritious: Made with lean chicken breasts, vegetables, and olive oil, this dish is packed with protein, vitamins, and healthy fats.
• Simple Ingredients: This recipe uses pantry staples like rice, garlic, and tomato sauce, making it budget-friendly and convenient.
• Versatile: You can easily customize it with your favorite vegetables or swap the chicken for other proteins like fish or tofu.
• Quick to Make: With a cook time of about 30 minutes, this is the perfect meal for busy weeknights.

Ingredients You’ll Need

To make this Mediterranean Chicken and Rice, you’ll need the following simple ingredients:

• 4 boneless, skinless chicken breasts
• 2 cups rice (preferably long-grain or basmati)
• 1 cup tomato sauce
• 1 cup mixed bell peppers, chopped
• 4 cloves garlic, minced
• 2 cups diced tomatoes (fresh or canned)
• 1 cup pitted olives (green or black), sliced
• 3 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste

Step-by-Step Instructions

1. Cook the Chicken: Heat 2 tablespoons of olive oil in a large skillet over medium heat. Season the chicken breasts with salt, pepper, and oregano. Cook for 6-7 minutes on each side until golden brown and fully cooked. Set aside.
2. Sauté the Vegetables: In the same skillet, add the remaining olive oil. Sauté the garlic and bell peppers for about 3-4 minutes until soft. Add the diced tomatoes and tomato sauce, stirring well. Let the sauce simmer for 5 minutes.
3. Cook the Rice: While the sauce simmers, cook your rice according to the package instructions. Basmati rice or long-grain rice works perfectly for soaking up the delicious Mediterranean flavors.
4. Combine and Simmer: Add the chicken back to the skillet, nestling it in the tomato sauce. Stir in the olives and let everything simmer together for 5 minutes, allowing the flavors to meld.
5. Serve: Fluff the cooked rice and plate it. Top with the chicken and sauce mixture, making sure to include plenty of olives, peppers, and tomatoes. For extra freshness, garnish with chopped basil.

Pro Tips for the Best Mediterranean Chicken and Rice

• Customize Your Vegetables: Feel free to add other vegetables like zucchini, eggplant, or spinach to boost the nutritional value.
• Use Fresh Herbs: If you have fresh oregano or basil on hand, they’ll give the dish an even more vibrant flavor compared to dried herbs.
• Whole Grain Option: For a heartier, whole-grain option, swap the white rice for brown rice or quinoa.
• Meal Prep Friendly: This dish stores well, making it perfect for meal prep. Simply divide into containers and refrigerate for up to 3 days.

Why Mediterranean Chicken and Rice is Perfect for Your Diet

This Mediterranean-inspired dish is a great addition to a balanced diet, providing a rich source of lean protein, fiber from the rice, and essential vitamins from the vegetables. Plus, the use of heart-healthy olive oil and antioxidant-packed tomatoes makes it a smart choice for maintaining overall health.

Nutritional Benefits:

• High Protein: Chicken is a lean source of protein, which helps build and repair muscle tissue.
• Rich in Healthy Fats: Olive oil and olives add healthy fats, promoting heart health and reducing inflammation.
• Vitamins and Minerals: Bell peppers and tomatoes are packed with vitamins A and C, supporting immune health and skin vitality.

Serving Suggestions and Pairings

To complete your Mediterranean meal, consider pairing this chicken and rice dish with a crisp salad or roasted vegetables. A side of hummus with pita bread is also a perfect Mediterranean touch.

For beverages, a light white wine like Sauvignon Blanc or a sparkling water with lemon can complement the bright flavors of the dish.