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

  • Serves: 4; 3 ounces chicken and about 1 cup rice and vegetables per serving


Description

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

1 1/2 cups fat-free, low-sodium chicken broth
1    cup uncooked instant brown rice
10  ounces frozen chopped spinach, thawed and squeezed dry
2     large tomatoes, chopped
2     teaspoons lemon zest
2     tablespoons fresh lemon juice
2     tablespoons chopped pistachio nuts
1     tablespoon finely chopped fresh oregano or 1 teaspoon dried, crumbled
1     tablespoon snipped fresh dillweed or 1 teaspoon dried, crumbled
1/2  teaspoon ground cinnamon
1/4  teaspoon pepper
4     boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
8     ounces fat-free or low-fat plain yogurt
2     teaspoons fresh lemon juice
2     tablespoons chopped pistachio nuts
Fresh oregano, dillweed, and lemon zest (optional)
 

Cooking Instructions

Preheat the oven to 375°F.

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.

Add the chicken breasts. Spoon a small amount of the rice mixture over them. Cover with aluminum foil.

Bake for 50 to 60 minutes, or until the chicken is no longer pink in the center and the rice is tender.

Meanwhile, stir together the yogurt and 2 teaspoons lemon juice.

To serve, spoon the yogurt mixture over the chicken, rice, and vegetables. Sprinkle with the remaining pistachios. Garnish with oregano, dillweed, and lemon zest.

Cook's Tip

If you’re freezing this dish, delay making the yogurt sauce. Prepare it shortly before serving the reheated dish.


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Nutritional Analysis
Per serving
Calories Per Serving
333
Total Fat
6.5 g
Saturated Fat
1.0 g
Polyunsaturated Fat
2.0 g
Monounsaturated Fat
2.5 g
Cholesterol
67 mg
Sodium
207 mg
Carbohydrates
32 g
Fiber
6 g
Sugar
8 g
Protein
37 g

Dietary Exchanges


N/A



This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.