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Dump-and-Bake Chicken Tzatziki Rice

Dump-and-Bake Chicken Tzatziki Rice: Effortless Mediterranean Bliss

This Dump-and-Bake Chicken Tzatziki Rice recipe combines tender chicken, fluffy rice, and refreshing tzatziki for a delightful gluten-free, dairy-free meal.
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Prep Time 10 minutes
Cook Time 40 minutes
Marinating Time 30 minutes
Total Time 1 hour 20 minutes
Servings: 4 servings
Course: Chicken
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken and Rice
  • 2 cups Chicken Breast/Thighs, diced Turkey or firm tofu can be substituted.
  • 1 cup Long Grain White Rice Quinoa is a nutritious alternative.
  • 1 cup Zucchini, grated Yellow squash can also be used.
  • 2 cups Chicken Broth Use vegetable broth for vegetarian option.
  • 2 tablespoons Lemon Juice Fresh is ideal; bottled works in a pinch.
  • 2 tablespoons Olive Oil Avocado oil is a suitable alternative.
For the Seasoning
  • 1 tablespoon Fresh Herbs (Parsley, Oregano, Thyme) Dried herbs can be used in smaller amounts.
  • 1 teaspoon Smoked Paprika Regular paprika is a fine substitution.
  • 1 teaspoon Seasoned Salt Adjust with regular salt as needed.
  • 1 teaspoon Cumin
  • 1 teaspoon Onion Powder
  • 1 teaspoon Garlic Powder
  • 1/2 teaspoon Black Pepper
  • 1/2 teaspoon Turmeric
  • 1/4 teaspoon Cayenne Pepper
For Serving
  • 1 cup Tzatziki Sauce Either homemade or store-bought.
  • 1 pack Pita Bread Optional but delightful side for scooping.
  • 1/2 cup Fresh Herbs (Dill, Basil, Parsley, Chives) For garnish.

Equipment

  • 9×13-inch baking dish

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 375°F (190°C) and grease a 9x13-inch baking dish with olive oil.
  2. Combine diced chicken with lemon juice, olive oil, and herbs in the baking dish, and marinate for 30 minutes.
  3. Layer uncooked rice, grated zucchini, and chicken broth in the dish and stir well.
  4. Cover the dish tightly with aluminum foil and bake for 40 minutes.
  5. After baking, fluff the rice with a fork and adjust seasoning as necessary.
  6. Serve topped with tzatziki sauce and fresh herbs, with pita bread on the side.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 60gProtein: 35gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 800mgPotassium: 600mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 25mgCalcium: 50mgIron: 3mg

Notes

Marinating the chicken enhances flavors. Avoid lifting foil during baking for best texture. Use long grain rice for proper cooking time.

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