# Mediterranean Chicken & Rice Bowl

A Mediterranean Chicken & Rice Bowl recipe that is high in protein and low in carbs, yielding 4 servings with 480 calories and 40 grams of protein per serving.

- Servings: 4 servings
- Total time: 40 min
- Cuisine: Mediterranean
- Language: en

## Ingredients

- 4 bone-in skin on chicken thighs
- 1 tsp olive oil
- 2 generous pinches salt
- 2 generous pinches fresh cracked pepper
- 1 large handful basil
- 5 garlic cloves
- 1 large lemon
- 2 tbsp tomato paste
- 1 tbsp dijon mustard
- 1 red onion
- 4 servings kaizen rice
- 0.5 red onion
- 2 Persian cucumbers
- 1 green pepper
- 3 tbsp parsley
- 1 ounce feta
- 1 tbsp olive oil
- 0.5 lemon
- 1.5 tsp sumac
- 1 generous pinch salt
- 1 generous pinch pepper
- 4 tbsp thick greek yogurt

## Instructions

1. Place 4 bone-in skin on chicken thighs in a bowl. Drizzle 1tsp olive oil, season with a couple generous pinches of salt, fresh cracked pepper.
2. Process together 1 large handful of basil, 5 garlic cloves, the juice of 1 large lemon, 2 tbsp tomato paste, 1 tbsp dijon mustard, a couple generous pinches of salt & pepper. Process well in a food processor.
3. Add processed mixture to the chicken, toss really well, then let this sit for 1-6hrs to marinate.
4. Preheat oven to 425F. Bring chicken out of the fridge and let sit for 30 mins to come up to room temp. Grab a cast iron pan, spray with avocado oil, place the chicken at the base along with diced red onion.
5. Pop into the oven for 35-39 mins.
6. Make a simple salad by combining 1/2 finely diced red onion, 2-3 diced Persian cucumbers, 1 diced green pepper, 3-4 tbsp freshly chopped parsley, 1 ounce crumbled feta, 1 tbsp olive oil, the juice of 1/2 lemon, 1.5 tsp sumac, a generous pinch of salt and pepper. Give it a good mix, taste, and adjust.
7. Make your favorite rice according to instructions.
8. Remove chicken, top with rice, the salad, thick yogurt, and top with sumac.

## Equipment

- oven
- bowl
- food processor
- cast iron pan
- knife

## Source

- Original video: https://www.instagram.com/reel/DBrcmOwyA4L/?igsh=MTk2amM5Z3Nva2xkZw==
- Recipe page: https://www.cliprecipe.com/recipe/1ceeef14-154a-495e-9c68-f3ae33c5519a
- Extracted: 2025-01-20

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt