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Dump-and-Bake Chicken Tzatziki with Rice

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  • Author: simplemealsbykim
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Category: Main Dish
  • Method: Baking
  • Cuisine: Mediterranean
  • Diet: Low Calorie

Description

A quick and easy one-pan recipe featuring chicken, rice, and a creamy tzatziki sauce for a delicious Mediterranean-inspired dish.


Ingredients

Units Scale
  • 2 lbs boneless, skinless chicken breasts
  • 1 cup rice (uncooked)
  • 1 cup tzatziki sauce
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 cup chicken broth
  • 1/2 cup shredded cucumber (optional for extra crunch)
  • 1 tablespoon lemon juice
  • Fresh parsley for garnish (optional)

Instructions

  1. Preheat oven to 375°F (190°C).
  2. In a large baking dish, layer the uncooked rice evenly at the bottom.
  3. Place the chicken breasts on top of the rice.
  4. In a small bowl, mix together tzatziki sauce, olive oil, garlic powder, oregano, salt, and pepper. Pour the mixture over the chicken breasts, ensuring they are coated well.
  5. Pour chicken broth over the rice, ensuring it’s evenly distributed.
  6. Cover the baking dish with aluminum foil and bake for 35-40 minutes or until the chicken is cooked through and the rice is tender.
  7. Remove from the oven, and let the dish rest for 5 minutes before serving.
  8. Optional: Garnish with fresh parsley and shredded cucumber for added flavor and texture.

Notes

  • For extra flavor, you can marinate the chicken in the tzatziki sauce for 30 minutes before baking.
  • You can use brown rice or cauliflower rice for a healthier or lower-carb alternative.
  • If you like a bit of crispiness, broil the dish for an additional 3-5 minutes after baking.

Nutrition

  • Serving Size: 1 serving
  • Calories: 350
  • Sugar: 4g
  • Sodium: 600mg
  • Fat: 9g
  • Saturated Fat: 1g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 40g
  • Fiber: 2g
  • Protein: 28g
  • Cholesterol: 70mg