Mediterranean Chicken and Wild Rice Blend

Mediterranean Chicken and Wild Rice Blend is that healthy yet delicious recipe you have been looking for with a great Mediterranean vibe and fantastic smoky, nutty flavor. Combining a quality wild rice blend with boneless skinless white chicken breasts, organic fresh spinach, plum tomatoes, and feta crumbles with a hint of fresh lemon and Mediterranean herbs all cooked in one skillet.

Mediterranean Chicken and Wild Rice BlendEating healthy doesn’t really mean you are stuck eating bland tasteless dishes that are less than desirable. It just means adjusting the recipes that you love, and getting rid of the bad or higher calorie ingredients and substituting it with  the good for you ingredients.

I’ve actually been making this recipe for Mediterranean Chicken and Rice for years and decided to get rid of the regular white rice and add a more healthy wild rice blend in place of it. The nutty flavor of the wild rice blend really adds a new flavor dimension to an already fantastic tasting recipe.

When you are shopping take a few extra moments to do a bit of research on your package of wild rice blend. Don’t just opt for any old package, some of them are a blend of mostly regular white rice with a bit of black rice tossed in for the namesake of wild rice blend. You are looking for a blend that has long grain brown rice, wild rice, whole grain Wehani rice, and whole grain black Japonica vs the usual white with a few tidbits of black wild rice.

What are the benefits of wild rice?

  • Wild rice is Gluten-free
  • Wild rice is slightly higher in protein than most other whole grains
  • Wild rice is a great source of fiber, folate, magnesium, phosphorus, manganese, zinc, Vitamin B6, and niacin.
  • Researchers at the University of Minnesota determined in 1994 that wild rice is extremely high in antioxidants. More recently (2009), scientists at the University of Manitoba analyzed eleven different samples of wild rice and found that the antioxidant activity of wild rice was 30 times greater than that of the white-rice control.
  • Also in 2009, researchers in China, found that wild rice was effective in lowering cholesterol and other lipid measures.

Mediterranean Chicken and Wild Rice Blend

  • 1 tablespoon of olive oil
  • 2 shallots diced
  • 2 cloves of garlic minced
  • 3-6-ounce boneless chicken breasts
  • kosher salt, to season chicken
  • freshly ground pepper, to season chicken
  • 4 cups of low-sodium chicken broth + more if needed
  • 1 and 1/2 cups of organic wild rice blend
  • zest and juice of 1 fresh lemon
  • 1 tablespoon chopped fresh parsley
  • 1 sprig of fresh rosemary
  • 1 teaspoon chopped fresh oregano
  • kosher salt, to season rice
  • freshly ground pepper, to season rice
  • 1 cup of diced plum tomatoes
  • 1 and 1/3 cups of fresh baby spinach
  • 3 ounces crumbled feta cheese
  • 2 lemons thinly sliced

Directions 

  1. Place a large deep metal skillet on medium heat, add olive oil and let heat to medium heat.
  2. Add diced shallots and minced garlic; let cook for about 2 minutes on medium heat.
  3. Meanwhile, season boneless chicken breasts with kosher salt and freshly ground pepper to your own taste.
  4. Add chicken breasts to the large deep metal skillet and cook on each side 1-2 minutes. Remove and place on a clean serving dish momentarily.
  5. Preheat the  oven to 350 degrees
  6. Add the low-sodium chicken broth to large metal skillet, bring to a boil, add wild rice blend, zest, and juice of one lemon, fresh parsley, a sprig of rosemary, chopped fresh oregano, kosher salt, and freshly ground pepper to own taste. Boil for 4-5 minutes. Reduce the heat and cook on low another 5-6 minutes on reduced heat.
  7. Arrange chicken breasts on top of wild rice blend, arrange lemon slices over chicken cover with a tight-fitting oven safe lid and place the metal skillet in the oven for 35 minutes on 350 degrees.
  8. Remove chicken and wild rice blend from oven, remove the chicken momentarily and place on a clean serving dish. Add diced tomatoes,  fresh spinach, and feta cheese. Gently stir the rice to mix ingredients in and fluff rice. You may need to add a bit more chicken broth if dry.
  9. Remove lemon slices from chicken on serving platter and place chicken back on top of rice, replace lemon slices with fresh lemon slices and bake for another 15 minutes at 350 degrees or till rice is done. Careful not to overcook the chicken if needed remove the chicken slightly ahead of time.

© Heidy L. McCallum and The McCallum’s Shamrock Patch, 2012-15. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner are strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Heidy L. McCallum and The McCallum’s Shamrock Patch with appropriate and specific direction to the original content.

Advertisements

Share your thoughts with The Patch Crew

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s