# Mediterranean Chicken & Rice

This Mediterranean Chicken & Rice skillet is a low-carb, high-protein meal perfect for weight loss, packed with flavorful herbs and spices.

- Servings: 4 servings
- Total time: 35 min
- Cuisine: Mediterranean
- Category: Drink
- Language: en

## Ingredients

- 4 bone-in skin-on chicken thighs
- 2 tsp olive oil
- 1 pinch salt
- 1 pinch fresh cracked pepper
- 1 large handful basil
- 4 garlic cloves
- 1 lemon lemon juice
- 2 tbsp tomato paste
- 1 tbsp dijon mustard
- 1 red onion
- 2 Persian cucumbers
- 1 green pepper
- 3 tbsp freshly chopped parsley
- 1 ounce crumbled feta
- 1.5 tsp sumac
- 4 tbsp thick Greek yogurt
- Kaizen rice
- avocado oil spray

## Instructions

1. Place 4 bone-in, skin-on chicken thighs in a bowl.
2. Drizzle with olive oil and season with salt and fresh cracked pepper.
3. Combine basil, garlic cloves, lemon juice, tomato paste, dijon mustard, salt, and pepper in a food processor.
4. Process the ingredients well to create a marinade.
5. Add the processed mixture to the chicken and mix thoroughly.
6. Let the chicken marinate for 2-6 hours for best results, or cook immediately.
7. Preheat the oven to 425°F (220°C).
8. Bring the chicken out of the fridge and let it sit for 30 minutes to come to room temperature.
9. Spray a cast iron pan with avocado oil and place the chicken thighs at the base.
10. Add diced red onion to the pan with the chicken.
11. Pop the pan into the oven for 35-39 minutes, adjusting time based on oven and chicken thickness.
12. Prepare the rice by adding Kaizen rice to boiling water in a pot.
13. Finely dice red onion, green pepper, and Persian cucumbers.
14. Combine the diced vegetables with freshly chopped parsley, crumbled feta, olive oil, lemon juice, sumac, salt, and pepper in a bowl.
15. Mix the salad well, taste, and adjust seasonings as needed.
16. Remove the chicken and onions from the oven.
17. Top the chicken and onions with cooked rice.
18. Add the prepared Mediterranean salad on top of the rice and chicken.
19. Add dollops of thick Greek yogurt on top.
20. Dust with sumac for garnish.

## Equipment

- food processor
- cast iron pan
- knife

## Tips

- To keep the chicken juicy, leave the skin on during cooking and remove before eating.
- For best results, marinate the chicken for 2-6 hours, or proceed to cooking immediately if in a hurry.
- Let chicken sit for 30 minutes to come up to room temperature before baking.
- Adjust salad ingredients to taste.
- Use high-protein, low-carb Kaizen rice for a healthier option.
- Dust with sumac at the end for extra flavor and color.

## Source

- Original video: https://www.tiktok.com/@ketorecipes/video/7392314220030872875?_r=1&_t=ZT-8xnkawF51lW
- Recipe page: https://www.cliprecipe.com/recipe/42507fc7-bf71-4988-83ce-3f6167fbe79e
- Extracted: 2025-07-06

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