Flavors Worth Savoring
Chicken and Rice Pilaf
Course: Main courseCuisine: turkish, Greek, LebanonDifficulty: MediumServings
4
servingsPrep time
15
minutesCooking time
30
minutesCalories
400
kcalDescription of Recipe:
This Chicken and Rice Pilaf is a comforting, flavorful dish that brings together the essence of Mediterranean and Middle Eastern flavors. The chicken is cooked until tender and juicy, while the rice absorbs the rich flavors of garlic-infused olive oil, lemon, and herbs. The combination of savory spices, lean chicken, and perfectly cooked rice creates a meal that’s satisfying yet light. It’s a versatile recipe that can be enjoyed as part of a Mediterranean, Low-FODMAP, or Gluten-Free diet.
Origin of the Recipe:
The Chicken and Rice Pilaf is inspired by traditional Mediterranean and Middle Eastern cuisine, particularly from Turkey, Greece, and Lebanon. These regions are known for their flavorful rice dishes that combine aromatic spices, herbs, and tender meats. This recipe incorporates the classic Mediterranean flavors while ensuring it’s suitable for multiple diets.
Diet Compatibility:
This recipe fits well with the following diets:
Mediterranean Diet: The dish features lean chicken, olive oil, and a variety of fresh herbs and spices, making it a great fit for the Mediterranean diet.
Low-FODMAP Diet: By using garlic-infused olive oil instead of raw garlic and keeping other FODMAP-friendly ingredients, this recipe is suitable for those following a Low-FODMAP diet.
Gluten-Free Diet: Rice is naturally gluten-free, and the recipe doesn’t include any wheat-based ingredients, making it ideal for those with gluten sensitivities.
Ingredients
2 boneless, skinless chicken breasts, cut into bite-sized pieces
1 cup white or brown rice
2 cups Low-FODMAP chicken broth (ensure no onion/garlic)
1 medium carrot, diced
1 cup fresh spinach (Low-FODMAP portion)
2 tbsp garlic-infused olive oil
1 tbsp olive oil
Juice of 1/2 lemon
1 tsp ground cumin
1 tsp dried oregano
Salt and pepper to taste
1 tbsp fresh parsley, chopped (for garnish)
Directions
- Prepare the Chicken:
Season the chicken pieces with salt, pepper, and a bit of cumin. Heat 1 tablespoon of garlic-infused olive oil in a large skillet over medium heat.
Add the chicken to the skillet and cook for about 5-7 minutes or until the chicken is browned and cooked through. Remove the chicken from the skillet and set it aside. - Cook the Vegetables:
In the same skillet, add another tablespoon of garlic-infused olive oil and olive oil. Sauté the diced carrots for about 4-5 minutes until they start to soften.
Add the spinach and cook for another 1-2 minutes until wilted. - Prepare the Rice:
Add the rice to the skillet with the vegetables and stir to combine. Pour in the Low-FODMAP chicken broth, lemon juice, oregano, and remaining cumin. Stir well and bring to a boil.
Reduce the heat to low, cover the skillet with a lid, and let it simmer for 15-20 minutes or until the rice is tender and the liquid is absorbed. - Combine Chicken and Rice:
Once the rice is cooked, add the cooked chicken back into the skillet. Stir to combine all the ingredients, and cook for an additional 2-3 minutes to heat everything through. - Serve:
Garnish with fresh parsley before serving. - How to Serve:
Mediterranean Style: Serve the Chicken and Rice Pilaf with a side of Greek salad or roasted vegetables.Low-FODMAP Option: Pair it with a fresh cucumber salad or steamed green beans.Gluten-Free Option: Serve with a gluten-free flatbread or a side of roasted sweet potatoes.
Taste, Smell, and Texture:
Taste: The dish offers a savory and slightly tangy flavor from the lemon juice and garlic-infused oil, with earthy and warm notes from the herbs and spices.
Smell: As the chicken and rice cook together, they release an enticing aroma of garlic, lemon, and spices, making the kitchen smell wonderfully inviting.
Texture: The chicken is tender and juicy, while the rice is fluffy and perfectly cooked, with a slight bite to it, creating a delightful combination of textures.
Recipe Video
Notes
- Remarks and Ideas:
Add Vegetables: Include other Low-FODMAP vegetables like zucchini or bell peppers to make the dish more colorful and nutritious.
Try Different Proteins: Substitute chicken with shrimp or tofu for a different twist while keeping it Low-FODMAP.
Spice It Up: Add a pinch of paprika or turmeric to the rice for extra flavor and color.
