Mediterranean Chicken
A full-flavoured one-dish stew – rustic Mediterranean home cooking at its best.
Tips
Here is an opportunity to check labels – if you use regular brown rice, it will require a longer cooking time than if you use the faster-cooking parboiled whole grain one that we used in this recipe.
Makes 5 servings
Cooking time: 1.25 hours
Ingredients
A full-flavoured vegetable stew covers chicken thighs in this one-dish recipe – rustic Mediterranean home cooking at its best.
Prep: 20 minutes
- 5 skinless chicken thighs or drumsticks (1¼ lb/625 g) 5
- ½ tsp paprika 2 mL
- ¼ tsp freshly ground pepper 1 mL
- 1 tsp olive oil 5 mL
- ½ cup chopped onion 125 mL
- ½ cup chopped sweet green or red pepper 125 mL
- ½ cup water 125 mL
- 1 can (28 oz/796 mL) diced tomatoes, undrained 1
- ¾ cup parboiled brown or white rice 175 mL
- 2 cloves garlic, sliced 2
- chopped fresh parsley and black olives (optional)
Instructions
- Sprinkle chicken thighs with paprika and pepper. In large non-stick skillet, heat oil over medium heat; brown thighs all over. Transfer to deep 6-cup (1.5 L) casserole.
- In same skillet, cook onion and green pepper in water for 5 minutes. Add tomatoes with juice, rice and garlic; spoon over meat in casserole.
- Cover and bake in 325º F (160º C) oven for 1¼ hours or until liquid is absorbed and rice is cooked.
- Place 1 thigh and 1 cup (250 mL) vegetable-rice mixture on each plate. Garnish with parsley, and black olives (if using).
Notes
Canada’s Choice per Serving: 2 Carbohydrates, 3 Meat & Alternatives
Nutritional Information
Per Serving
1 chicken thigh and 1 cup (250 mL) vegetable-rice mixture | |
Calories | 318 |
Total fat | 9 g |
Saturated fat | 2 g |
Sodium | 337 mg |
Carbohydrates | 31 g |
Fiber | 3 g |
Protein | 28 g |
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