Greek-Style Chicken with Lemon-Pistachio Rice - Delicious Decisions

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Greek-Style Chicken with Lemon-Pistachio Rice - Delicious Decisions

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.

Ingredients

Servings  4  

  • 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.

  1. Preheat the oven to 375.
  2. 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.
  3. Add the chicken breasts. Spoon a small amount of the rice mixture over them. Cover with aluminum foil.
  4. Bake for 50 to 60 minutes, or until the chicken is no longer pink in the center and the rice is tender.
  5. Meanwhile, stir together the yogurt and 2 teaspoons lemon juice.
  6. 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

Greek-Style Chicken with Lemon-Pistachio Rice - Delicious Decisions

CaloriesCalories

333 Per Serving

ProteinProtein

37g Per Serving

FiberFiber

6g Per Serving

Nutrition 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

This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2003 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

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.

Nutrition Facts

Greek-Style Chicken with Lemon-Pistachio Rice - Delicious Decisions

CaloriesCalories

333 Per Serving

ProteinProtein

37g Per Serving

FiberFiber

6g Per Serving
×
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

Ingredients

Servings  4  

  • 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.

  1. Preheat the oven to 375.
  2. 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.
  3. Add the chicken breasts. Spoon a small amount of the rice mixture over them. Cover with aluminum foil.
  4. Bake for 50 to 60 minutes, or until the chicken is no longer pink in the center and the rice is tender.
  5. Meanwhile, stir together the yogurt and 2 teaspoons lemon juice.
  6. 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.

This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2003 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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