Mediterranean Chicken and Rice Bake
with Tomato and Olive Salsa
A family dinner inspired by the flavours of the Mediterranean.
Cals 739 · Prot 60 · Carbs 85 · Fat 17
Family Friendly
Global Eats
45 min
A family dinner inspired by the flavours of the Mediterranean.
Cals 739 · Prot 60 · Carbs 85 · Fat 17
Family Friendly
Global Eats
Ingredients
Traybake
Skin-on, bone-in chicken thighs
500 Grams
Brown onion
1 Piece
Garlic cloves
2 Piece
Lemon
1 Piece
Small zucchini
2 Piece
Chicken stock cube
4*5*9*15*
1 Piece
Water
400 ML
Long grain rice
150 Grams
Dried oregano
2 Grams
Dried thyme
2 Grams
Salsa
Fresh dill
15 Grams
Fresh parsley
15 Grams
Green olives
75 Grams
Tomatoes
1 Piece
Olive oil
3 Tbsp
Allergens
*4 Milk, *5 Eggs, *9 Soya, *15 Celery
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 3093 / 739 |
| Fats (g) | 17.2 |
| of which saturated (g) | 4.2 |
| Carbohydrates (g) | 85 |
| of which sugars (g) | 9 |
| Fibers (g) | 8.6 |
| Proteins (g) | 60.4 |
| Salt (g) | 4.8 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Prep
- Preheat oven to 210°C/190°C fan.
- Boil the measured water.
- Peel and thinly slice the onion.
- Peel and finely chop garlic.
- Cut half the lemon into slices and keep the rest for step 4.
- Trim the zucchini and cut into half moons.
- Dissolve the chicken stock cube in boiled measured water - this is the chicken stock.
2 Cook onions
- Heat a large pan over medium heat with drizzle of oil.
- Fry the onion and garlic for 8-10 min until softened and caramelised.
3 Bake
- Meanwhile rinse and drain the rice.
- In a large oven-proof dish, add the rice, chicken stock, oregano and thyme. Stir to mix well.
- Add the cooked onion and garlic, chopped zucchini and lemon slices.
- Season the chicken with salt and pepper.
- Nestle the chicken into the rice mixture. Drizzle the chicken with oil.
- Bake for 30-35 min until the rice is tender, the stock is absorbed and the chicken is cooked.
Tip! Add another 50-100ml water if the rice is not tender before the stock is absorbed.
4 Make salsa
- Meanwhile, pick and finely chop the dill and parsley.
- Finely chop the olives.
- Chop the tomato into small bite-sized pieces.
- Combine in a bowl with olive oil and a squeeze of lemon juice, to taste.
5 Serve
- Serve the Mediterranean Chicken and Rice Bake topped with the Tomato and Olive Salsa.
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