Recipes of Stacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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One Pan Greek Lemon Chicken + Rice

Wednesday, March 20, 2019
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Total time
1 hour and 15 minutes
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Preparation time
15 minutes
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Portions
4
Ingredients
or1 lemon juice and zest(12 g)
or2 tsps, oregano, dried (2 g)
or2 tsps, thyme, dried (2 g)
or4 cloves of garlic, minced (12 g)
or2 tablespoons olive oil (27 g)
or500 grams of chicken thigh (about 4 thighs)
or1 lemons, cut into slices (58 g)
orSea salt and black pepper, to season
or1 onion, diced (150 g)
or1 cup of basmati rice, (185 g)
or1 cup of chicken stock, (240 g)
or1 1/2 cup of water (356 g)
or1 bunch of parsley, leaves and stems finely chopped (60 g)
or100 grams of beans, ends trimmed and chopped into 2cm pieces
Preparation
1.
Mix all ingredients for the marinade together in a small bowl. Coat chicken and allow to marinade for 30 minutes.
2.
Preheat oven to 180ºC / 350ºF / Gas Mark 4.
3.
Add onion, rice, water, stock, parsley stems and half of the parsley leaves, salt and pepper to a deep baking dish. Stir to combine. Cover with foil and place in the oven. Cook for 30 minutes until most of the water has absorbed from the rice.
4.
Once the rice has almost cooked through, remove from the oven. Remove the foil and stir through the green beans. Place chicken thighs on top of the rice and lemon slices on top of chicken if you like.
5.
Turn the oven up to 200°C / 400°F / Gas Mark 6 and place dish back into the oven uncovered for 15 -20 minutes until chicken has cooked through.
6.
Remove from the oven and scatter the remaining parsley leaves over the dish to serve.
Nutritional information
Per 100 gPer portion (426 g)% DRI
Energy104 kcal444 kcal22 %
Fat3 g13 g20 %
Fatty acids, total saturated1 g3 g13 %
Cholesterol28 mg119 mg40 %
Sodium52 mg223 mg9 %
Carbohydrate12 g49 g16 %
Sugars1 g4 gremove
Fiber1 g4 g15 %
Protein7 g31 gremove