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Dump-and-Bake Chicken Tzatziki Rice

Delicious Dump-and-Bake Chicken Tzatziki Rice Made Easy

Enjoy this Dump-and-Bake Chicken Tzatziki Rice recipe, a healthy, gluten-free, and dairy-free dish packed with Mediterranean flavors.
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Prep Time 30 minutes
Cook Time 40 minutes
Marinating Time 30 minutes
Total Time 1 hour 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound Boneless Skinless Chicken Breast or Thighs Turkey or firm tofu can be used as a substitute.
  • 2 tablespoons Lemon Juice Lime juice can be used as a substitute.
  • 2 tablespoons Olive Oil Avocado oil can be used as an alternative.
  • 1 cup Chopped Fresh Parsley Use dried parsley if fresh isn't available.
  • 1 tablespoon Fresh Oregano & Thyme Substitute with 1 tsp dried for every 1 tbsp fresh.
For the Rice Mixture
  • 1 cup Long Grain White Rice Brown rice can be swapped, adjusting cooking time accordingly.
  • 1 medium Zucchini Grated carrots or bell peppers can be used as substitutes.
  • 2 cups Chicken Broth Use vegetable broth for a vegetarian option.
For the Spices
  • 1 teaspoon Smoked Paprika Regular paprika can be used as an alternative.
  • 1 teaspoon Seasoned Salt
  • 1 teaspoon Cumin
  • 1 teaspoon Onion Powder
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Black Pepper
  • 1/2 teaspoon Turmeric
  • 1/4 teaspoon Cayenne Pepper
For Serving
  • 1 cup Tzatziki Sauce Top the dish for enhanced flavor.

Equipment

  • 9x13-inch baking dish
  • Mixing bowl

Method
 

Step-By-Step Instructions
  1. Preheat your oven to 375°F (190°C).
  2. Grease a 9x13-inch baking dish with olive oil.
  3. In a mixing bowl, combine chicken with lemon juice, olive oil, and spices. Marinate for about 30 minutes.
  4. Add uncooked rice and zucchini to the baking dish. Pour chicken broth over, mixing well.
  5. Cover with aluminum foil and bake for approximately 40 minutes.
  6. Remove the foil, fluff the rice with a fork, and adjust seasoning if necessary.
  7. Serve with tzatziki, and garnish optionally with fresh parsley and lemon.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 50gProtein: 35gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 800mgPotassium: 600mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 10mgCalcium: 50mgIron: 2mg

Notes

This dish is not only delicious but also gluten-free and dairy-free, making it ideal for various dietary needs!

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