Description
Dump-and-Bake Chicken Tzatziki with Rice is a quick and delicious one-pan meal that elevates busy weeknights into a Mediterranean delight. Juicy chicken breasts are paired with fluffy rice and a refreshing tzatziki sauce, creating an aromatic experience that’s sure to please the whole family. With minimal prep and cooking time, this dish is perfect for both family dinners and meal prep, promising vibrant flavors in every bite.
Ingredients
Scale
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 1 cup long grain rice
- 1 cup full-fat Greek yogurt
- 1 medium cucumber, grated
- 2 tbsp fresh dill, chopped
- 2 tbsp lemon juice (about 1 lemon)
- 3 cloves garlic, minced
- 2 tbsp olive oil
- Salt and pepper to taste
- 2 cups water
Instructions
- Preheat the oven to 400°F (200°C) and lightly grease a baking dish with nonstick spray.
- Arrange chicken breasts in the dish; drizzle with olive oil and season with salt and pepper.
- In a bowl, mix rice with water and half of the lemon juice and garlic; pour over the chicken.
- In another bowl, combine yogurt, cucumber, dill, remaining lemon juice, garlic, salt, and pepper; mix well.
- Spoon tzatziki mixture over the chicken. Cover tightly with aluminum foil.
- Bake for 25-30 minutes or until chicken reaches an internal temperature of 165°F (74°C). Uncover for the last few minutes to brown.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/4 of the dish (approximately 250g)
- Calories: 380
- Sugar: 4g
- Sodium: 550mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 75mg
Keywords: - Marinate chicken for at least one hour for enhanced flavor; overnight is ideal. - Customize by adding seasonal vegetables like bell peppers or zucchini. - Use quinoa as a substitute for rice for a healthier option.