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View more "Main Dishes" recipes Mediterranean Chicken and Brown Rice Dinner Recipe

Mediterranean Chicken and Brown Rice Dinner

Dairy Farmers of Canada
Add to Calendar 09/20/2019 10:00 AM 09/20/2019 11:00 AM America/New_York Choose the perfect time to make this recipe What you'll need:

2 cups (500 mL) milk, divided
1 1/4 cups (310 mL) reduced-sodium chicken broth
2 tbsp (30 mL) whole wheat flour, divided
1 cup (250 mL) long-grain brown rice, preferably parboiled (Converted)
Grated zest of 1 lemon, divided
1/2 tsp (2 mL) dried rosemary
1 tbsp (15 mL) butter
1 onion, chopped
1 small bulb fennel, trimmed and thinly sliced
2 cloves garlic, minced
1 sweet red, yellow or orange pepper, thinly sliced
1 tsp (5 mL) dried oregano
Salt and pepper
4 small boneless skinless chicken breasts, filets removed (about 1 lb/500 g)
2 tbsp (30 mL) freshly squeezed lemon juice
Chopped fennel fronds (optional)

Yields: 4 Servings

See full recipe: https://www.dairygoodness.ca/recipes/mediterranean-chicken-and-brown-rice-dinner?source=calendar
Mediterranean Chicken and Brown Rice Dinner true MM/DD/YYYY anvcJoeUXzVEZwIspmZn22961
  • Course Main Dishes
  • Prep. Time 20 mins
  • Cooking Time 40 mins
  • Yields 4 Servings

This is a complete meal with tender chicken breasts and Mediterranean-inspired vegetables in a delicate sauce accompanied by whole grain rice, scented with rosemary and lemon – all with the goodness of milk simmered right in. It’s easy enough for a weeknight, yet fit for company too.

  • Course Main Dishes
  • Prep. Time 20 mins
  • Cooking Time 40 mins
  • Yields 4 Servings

Did you know that milk products contain protein, which helps with the formation of tissues such as muscle?

They also contain other nutrients such as riboflavin and zinc, which are factors in the conversion of food into energy.


Ingredients

2 cups (500 mL) milk, divided
1 1/4 cups (310 mL) reduced-sodium chicken broth
2 tbsp (30 mL) whole wheat flour, divided
1 cup (250 mL) long-grain brown rice, preferably parboiled (Converted)
Grated zest of 1 lemon, divided
1/2 tsp (2 mL) dried rosemary
1 tbsp (15 mL) butter
1 onion, chopped
1 small bulb fennel, trimmed and thinly sliced
2 cloves garlic, minced
1 sweet red, yellow or orange pepper, thinly sliced
1 tsp (5 mL) dried oregano
Salt and pepper
4 small boneless skinless chicken breasts, filets removed (about 1 lb/500 g)
2 tbsp (30 mL) freshly squeezed lemon juice
Chopped fennel fronds (optional)

Preparation

In a saucepan, combine 1 cup (250 mL) of the milk and chicken broth; whisk in 1 tbsp (15 mL) of the flour. Stir in rice, half of the lemon zest and dried rosemary and bring to a boil over medium heat, stirring occasionally. Reduce heat to low, cover and simmer for about 20 minutes (or according to package directions), until rice is tender and most of liquid is absorbed. Let stand, covered, for 5 to 10 minutes.

Meanwhile, in a large nonstick skillet, melt butter over medium-high heat. Brown chicken breasts, turning once, for about 2 minutes per side; transfer to a plate. Add onion and fennel to skillet; sauté for 5 minutes or until starting to soften. Add garlic, red pepper, oregano, 1/4 tsp (1 mL) salt and pepper to taste; sauté for 3 minutes or until vegetables are tender.

Return chicken to pan with any juices, nestling chicken into vegetables. Reduce heat to medium-low, cover and simmer for 5 to 10 minutes or just until chicken is no longer pink inside.

Uncover skillet and increase heat to medium. Whisk remaining flour into remaining milk and stir into skillet; bring to a simmer, stirring. Simmer, stirring often, for about 5 minutes or until sauce is thickened. Stir in remaining lemon zest and lemon juice; season to taste with pepper and up to 1/8 tsp (0.5 mL) more salt.

Fluff rice with a fork. Spoon onto plates and top with chicken, vegetables and sauce. Sprinkle with fennel fronds (if using).

Tips

Choose small chicken breasts and remove the filets to ensure even cooking. Use the filets for a stir-fry or grill or broil for a salad.

For even more Mediterranean flavour, add a pinch of saffron threads with the rosemary in the rice and sprinkle crumbled Feta cheese on top of each serving.

To prepare fennel, cut off root end and long stalks; reserve any feathery fronds to chop for garnish, if desired. Trim off any brown from outer layers. Cut bulb in half lengthwise and cut out core. Place bulb halves flat-side down on a cutting board and thinly slice crosswise.

45 people love this recipe.

Rank as top rated See all 50 top rated

Did you know that milk products contain protein, which helps with the formation of tissues such as muscle?

They also contain other nutrients such as riboflavin and zinc, which are factors in the conversion of food into energy.

Did you know that milk products contain protein, which helps with the formation of tissues such as muscle?

They also contain other nutrients such as riboflavin and zinc, which are factors in the conversion of food into energy.

Nutritional Info

Per serving
Energy: 470 Calories
Protein: 39 g
Carbohydrate: 55 g
Fat: 10 g
Fibre: 5.3 g
Sodium: 362 mg

Top 5 Nutrients

Nutrient % DV*
Calcium: 21 % / 226 mg
Vitamin C: 88 %
Vitamin B6: 83 %
Selenium: 69 %
Niacin: 68 %

*percentage of daily value

*Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

This recipe contains 1/2 milk product serving(s) per person.

Did you know that 2 out of 3 Canadians are not getting enough daily milk products? Make sure you do! Learn more:

GetEnough.ca

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