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Dump And Bake Chicken Tzatziki Rice

Dump And Bake Chicken Tzatziki Rice That's Total Comfort Food

This Dump And Bake Chicken Tzatziki Rice is a delightful one-dish meal that's gluten-free and dairy-free, perfect for busy weeknights.
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Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Main Dish
  • 1 lb boneless skinless chicken thighs offer more moisture
  • 1 cup uncooked long grain white rice can substitute with brown rice
  • 1 medium zucchini coarsely grated
  • 2 cups chicken broth vegetable broth for vegetarian option
  • 2 tablespoons olive oil or avocado oil
  • 1 tablespoon fresh parsley or ½ teaspoon dried
  • 1 teaspoon fresh oregano or ½ teaspoon dried
  • 1 teaspoon fresh thyme or ¼ teaspoon dried
  • ¾ teaspoon seasoned salt or regular salt
  • ½ teaspoon cumin or coriander
  • ½ teaspoon onion powder or fresh minced onion
  • ½ teaspoon garlic powder or fresh garlic
  • ¼ teaspoon black pepper to taste
  • ¼ teaspoon turmeric optional
  • ⅛ teaspoon cayenne pepper to taste
For the Toppings
  • tzatziki sauce store-bought or homemade
  • fresh herbs dill, basil, parsley, or chives (optional)
  • fresh lemon for garnish
Optional Side
  • pita bread for scooping

Equipment

  • 9x13-inch baking dish

Method
 

Step-by-Step Instructions
  1. Preheat the oven to 375°F (190°C). Grease a clean 9x13-inch baking dish with cooking spray or olive oil.
  2. In the baking dish, place diced chicken and drizzle with lemon juice and olive oil. Add herbs and spices, mixing well to coat.
  3. Stir in the uncooked rice and grated zucchini, then pour chicken broth over everything and mix thoroughly.
  4. Cover with aluminum foil and bake for 40 minutes, allowing flavors to meld and rice to cook.
  5. After 40 minutes, remove the foil and check the rice for tenderness. If needed, bake uncovered for an additional 5-10 minutes.
  6. Once cooked, top with tzatziki sauce and garnish with fresh herbs and lemon for brightness before serving.

Nutrition

Serving: 1servingCalories: 400kcalCarbohydrates: 40gProtein: 30gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 800mgPotassium: 800mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 30mgIron: 2mg

Notes

Allow chicken to marinate for at least 30 minutes for enhanced flavor. Adjust seasoning before serving as needed.

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