Greek-style Chicken with Lemon Pistachio Rice

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When you remove this meal from the oven, you'll think you’re in a kitchen in Greece.

 

The aroma is a delightful portent of good things to come.

 

Ingredients

1½ cups fat-free, low-sodium chicken broth
1 cup uncooked instant brown rice
10 oz. frozen chopped spinach, thawed and squeezed dry
2 large tomatoes, chopped

Greek0style Chicken with Lemon Pistachio Rice

2 tsp lemon zest
4 tbs fresh lemon juice

4 tbs chopped pistachio nuts

2 tbs finely chopped fresh oregano or dried, crumbled
2 tbs snipped fresh dillweed or dried, crumbled
½ tsp ground cinnamon
¼ tsp pepper
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
8 oz. fat-free or low-fat plain yogurt

Instructions

  1. Preheat the oven to 375°F.

  2. In an 8-inch glass or metal baking dish, stir together the broth, rice, spinach, tomatoes, lemon zest, 2 tbs lemon juice, 2 tbs pistachios, 1 tbs oregano, 1 tbs dillweed, cinnamon and pepper. Push the mixture to the side.
  3. Add the chicken breasts. Spoon a small amount of the rice mixture over them. Cover with aluminum foil.
  4. Bake for 50 to 60 minutes, or until the chicken is no longer pink in the center and the rice is tender.
  5. Meanwhile, stir together the yogurt and 2 tbs lemon juice.
  6. To serve, spoon the yogurt mixture over the chicken, rice and vegetables. Sprinkle with the remaining pistachios. Garnish with the remaining oregano, dillweed and lemon zest (optional).
  7. Tip: If you’re freezing this dish, delay making the yogurt sauce. Prepare it shortly before serving the reheated dish.

Nutrition Information

Per serving:

Calories 334

Total Fat 6.5g
Saturated Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 2.5g
Cholesterol 67mg
Sodium 203mg
Carbohydrates 32g
Fiber 6g
Sugar 8g
Protein 38g

Dietary Exchanges 1 starch, 1 other carbohydrate, 4 lean meat

This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright ©2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.