Heart Healthy
When you remove this meal from the oven, you’ll think you’re in a kitchen in Greece. The aroma is a delightful portent of good things to come.
Print Recipe
Greek-Style Chicken with Lemon-Pistachio Rice - Delicious Decisions
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Prep Time
15 min
-
Cook Time
1 hr
-
Total Time
1 hr 15 min
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Servings
4
Ingredients
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1 1/2 cups fat-free, low-sodium chicken broth -
1 cup uncooked, instant brown rice -
10 oz. frozen, chopped spinach (thawed, squeezed dry) -
2 large tomatoes (chopped) -
2 tsp. lemon zest -
2 Tbsp. fresh lemon juice -
2 Tbsp. chopped pistachio nuts -
1 Tbsp. finely chopped, fresh oregano OR -
1 tsp. dried oregano (crumbled) -
1 Tbsp. snipped, fresh dillweed OR -
1 tsp. dried dillweed (crumbled) -
1/2 tsp. ground cinnamon -
1/4 tsp. pepper -
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded -
8 oz. fat-free, or, low-fat, plain yogurt -
2 tsp. fresh lemon juice -
2 Tbsp. chopped pistachio nuts -
fresh oregano, dillweed, and lemon zest, optional
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 375. -
In an 8-inch glass or metal baking dish, stir together the broth, rice, spinach, tomatoes, lemon zest, 2 tablespoons lemon juice, 2 tablespoons pistachios, 1 tablespoon oregano, 1 tablespoon dillweed, cinnamon, and pepper. Push the mixture to the side. -
Add the chicken breasts. Spoon a small amount of the rice mixture over them. Cover with aluminum foil. -
Bake for 50 to 60 minutes, or until the chicken is no longer pink in the center and the rice is tender. -
Meanwhile, stir together the yogurt and 2 teaspoons lemon juice. -
To serve, spoon the yogurt mixture over the chicken, rice, and vegetables. Sprinkle with the remaining pistachios. Garnish with oregano, dillweed, and lemon zest.
Tip: Serving size 3 ounces chicken and about 1 cup rice and vegetables.
Cooking Tip: If you’re freezing this dish, delay making the yogurt sauce. Prepare it shortly before serving the reheated dish.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 333 | |
|---|---|---|
| Total Fat | 6.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.0 g | |
| Monounsaturated Fat | 2.5 g | |
| Cholesterol | 67 mg | |
| Sodium | 207 mg | |
| Total Carbohydrate | 32 g | |
| Dietary Fiber | 6 g | |
| Sugars | 8 g | |
| Protein | 37 g | |
-
Prep Time
15 min
-
Cook Time
1 hr
-
Total Time
1 hr 15 min
-
Servings
4
Ingredients
-
1 1/2 cups fat-free, low-sodium chicken broth -
1 cup uncooked, instant brown rice -
10 oz. frozen, chopped spinach (thawed, squeezed dry) -
2 large tomatoes (chopped) -
2 tsp. lemon zest -
2 Tbsp. fresh lemon juice -
2 Tbsp. chopped pistachio nuts -
1 Tbsp. finely chopped, fresh oregano OR -
1 tsp. dried oregano (crumbled) -
1 Tbsp. snipped, fresh dillweed OR -
1 tsp. dried dillweed (crumbled) -
1/2 tsp. ground cinnamon -
1/4 tsp. pepper -
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded -
8 oz. fat-free, or, low-fat, plain yogurt -
2 tsp. fresh lemon juice -
2 Tbsp. chopped pistachio nuts -
fresh oregano, dillweed, and lemon zest, optional
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 375. -
In an 8-inch glass or metal baking dish, stir together the broth, rice, spinach, tomatoes, lemon zest, 2 tablespoons lemon juice, 2 tablespoons pistachios, 1 tablespoon oregano, 1 tablespoon dillweed, cinnamon, and pepper. Push the mixture to the side. -
Add the chicken breasts. Spoon a small amount of the rice mixture over them. Cover with aluminum foil. -
Bake for 50 to 60 minutes, or until the chicken is no longer pink in the center and the rice is tender. -
Meanwhile, stir together the yogurt and 2 teaspoons lemon juice. -
To serve, spoon the yogurt mixture over the chicken, rice, and vegetables. Sprinkle with the remaining pistachios. Garnish with oregano, dillweed, and lemon zest.
Tip: Serving size 3 ounces chicken and about 1 cup rice and vegetables.
Cooking Tip: If you’re freezing this dish, delay making the yogurt sauce. Prepare it shortly before serving the reheated dish.
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