Easy One Pan Dinner - Mediterranean Chicken & Rice
For a quick, nourishing, and satisfying meal, this Mediterranean Chicken & Rice dish is the perfect go-to, offering a blend of flavors that’s both comforting and mood-boosting. The ingredients in this recipe bring more than just taste—they’re packed with nutrients that support mood and energy levels.
Ingredient Benefits for Mood and Wellness:
Chicken Thighs: Rich in high-quality protein, which helps keep blood sugar levels stable, supporting consistent energy and focus. Protein also provides amino acids like tryptophan, a precursor to serotonin, the neurotransmitter associated with happiness and relaxation.
Cherry Tomatoes and Red Capsicum: Both these vibrant veggies are high in antioxidants, especially vitamin C, which helps reduce oxidative stress. Reducing inflammation in the body can lead to more stable moods and better overall well-being.
Kalamata Olives: These olives are a great source of healthy fats, specifically monounsaturated fats, which support brain health. Fats are essential for absorbing fat-soluble vitamins and keeping cell membranes flexible, which is crucial for optimal brain function and emotional stability.
Zucchini: Low in calories but packed with fibre, zucchini aids digestion, promoting a healthy gut, which is directly linked to better mood regulation. A healthy digestive system is essential for absorbing nutrients that fuel both body and mind.
Rice: As a complex carbohydrate, rice helps sustain energy levels by providing a steady source of glucose. Glucose is crucial for brain function, as our brains rely on it for energy. Complex carbs like rice also help in the production of serotonin, promoting a sense of calm and relaxation.
Lemon Zest and Juice: Known for their refreshing taste, lemons are high in vitamin C, which supports the immune system and acts as an antioxidant. The zesty scent can also provide a mild energy boost and uplift your mood.
Herbs (Parsley, Oregano): Parsley is loaded with vitamins A and C, supporting immune health and acting as an antioxidant, while oregano is known for its antimicrobial properties and can also be a good source of antioxidants.
MEDITERRANEAN CHICKEN & RICE
Serves 4 | 20-30 minutes
4 chicken thighs
1/2 tsp each - oregano, paprika, onion & garlic powder
Salt & pepper
Splash of white wine
1 red onion
2 cloves garlic, crushed
Handful parsley, chopped + extra for garnish
1 punnet cherry tomatoes
1 red capsicum
1/3 cup pitted Kalamata olives
1 zucchini
Zest 1/2 lemon + juice
1.5 cups rice
3 cups chicken stock
Method:
Simply fry off the chicken until brown in a hot pan with olive oil. De-glaze the pan with white wine and add in onion and garlic. Fry with veggies and rice. Add stock, herbs and chicken. Put the lid on and cook for 15-20mins or until rice is cooked.
Top with feta and parsley.
Find the video tutorial here - https://www.instagram.com/p/C0JEQJxP3bP/
Enjoy! Love, Malissa xox