Mediterranean Chicken and Chickpea Bowls with Yellow Rice
Try this Mediterranean Chicken and Chickpea Bowls with Yellow Rice recipe
Try this Mediterranean Chicken and Chickpea Bowls with Yellow Rice recipe
- 1 teaspoon salt
- 1 clove garlic minced
- 2 cloves garlic minced
- 1 teaspoon dried oregano
- 1 teaspoon honey
- salt
- 1/2 teaspoon pepper
- 1/2 cup extra virgin olive oil
- 1 tablespoon extra virgin olive oil
- 2 large cloves garlic minced
- 1 small red onion
- 1 lb chicken breasts
- 15 oz can chickpeas (also called garbanzo beans ) drained and rinsed
- 1 pint cherry or grape tomatoes
- 1 cucumber
- chopped fresh parsley optional
- 1/4 cup lemon juice (about 2 lemons)
- 1/2 teaspoon gluten-free dijon mustard
- 3/4 cup mayonnaise (i like hellman’s evoo mayo)
- 3 tablespoons lemon juice (about 1 lemon)
- 2 tablespoons minced shallot or onion
- 1-1/2 teaspoons turmeric
- 1 cup long grain white rice (like basmati or jasmine)
- 1-1/4 cups gluten-free chicken broth
- Carbohydrate 13.2724481336074 g
- Cholesterol 72.5747792 mg
- Fat 25.1211860831397 g
- Fiber 1.20737577871958 g
- Protein 24.8298948343675 g
- Saturated Fat 5.03259787417461 g
- Serving Size 1 1 Serving (270g)
- Sodium 79.7649729548224 mg
- Sugar 12.0650723548878 g
- Trans Fat 1.38863556556419 g
- Calories 373 calories
Step-by-step
- For the chicken and chickpea marinade: Whisk marinade ingredients together in a small bowl then reserve 1/4 cup marinade and pour the rest into a large Ziplock bag. Add chicken to the Ziplock bag, season with more salt and pepper, then place in the refrigerator to marinate while preparing the rest of the dish. Combine reserved 1/4 cup marinade with chickpeas in a bowl then season with salt and pepper and place in the refrigerator to marinate alongside the chicken.
- For the garlic sauce: Combine ingredients in a blender or food processor then blend or process until smooth. Refrigerate until ready to use (can be done several days ahead of time.)
- For the turmeric rice: Heat oil in a small saucepan over medium heat. Add shallots or onions, season with salt, then saute until softened, 2 minutes. Add garlic then saute for 30 seconds, and then add turmeric and saute for 30 seconds. Add rice then saute until fragrant, 1 minute, and then add chicken broth and turn heat up to bring to a boil. Place a lid on top then turn heat down to low and simmer for 10 minutes (heat should be low enough that the broth is at a very gentle, barely-there simmer.) Remove the pan from the heat then let sit for 5 minutes before removing the lid and fluffing the rice. Set aside to cool slightly.
- Preheat oven to 400 degrees then line a baking sheet with foil and spray with nonstick spray. Remove chicken from marinade then place on the baking sheet and roast for 15-20 minutes or until cooked all the way through. Chop once cool enough to handle. Meanwhile, slice the cherry tomatoes in half, peel, seed and chop the cucumber, then thinly slice the red onion.
- Scoop rice into bowls then top with chopped chicken, marinated chickpeas, cherry tomatoes, cucumbers, and red onion, then drizzle with garlic sauce and sprinkle with chopped parsley, if using, and serve.
Allowing the chicken to rest for five minutes after roasting prevents moisture loss before slicing. Long grain white rice varieties like basmati or jasmine absorb turmeric and chicken broth evenly when simmered on low heat for ten minutes. Toasting the dry grains in oil for one minute prior to boiling starches the exterior, preventing the finished rice from clumping. Roasting chicken breasts at 400 degrees Fahrenheit ensures rapid exterior browning while maintaining internal juiciness. Chickpeas absorb acid and oil effectively when separated from the meat during the thirty-minute marination window. Fresh garlic, lemon juice, and mayonnaise emulsify into a pungent sauce that complements the earthy profile of ground turmeric. Cucumbers require seeding before dicing to eliminate excess water that would otherwise dilute the dressing on the plate. Cherry tomatoes sliced in half release natural juices that meld with the extra virgin olive oil used throughout the dish. Garnishing with fresh parsley adds a clean, herbaceous finish to the rich combination of proteins and starches.
