Mediterranean Diet Frozen Ingredients Chipotle Chicken & Rice Bowl Recipe By Registered Dietitian Maya Oueichek, MBA, RDN
Busy weeknights don't have to mean sacrificing healthy, delicious meals. This Mediterranean Diet recipe utilizes the convenience of frozen ingredients to create a meal-prep-friendly, protein-rich, and easy dish that's perfect for the whole family.
Why You Should Try This Mediterranean Diet Creamy Coconut Chicken Pasta Recipe?
Meal-prep friendly: Frozen ingredients minimize prep time and allow you to prepare multiple servings in advance easily.
Customizable: Feel free to modify the amounts to fit your nutrition goals and needs or use any frozen veggies blend of your liking.
Easy and simple: With minimal ingredients and straightforward instructions, this recipe is perfect for even beginner cooks.
Ingredients For One Serving :
6 oz frozen boneless, skinless chicken breast or tenders
Marinade:
1 Tsp Salt
1 Tsp Pepper
1 Tbsp Smokey chipotle seasoning
1 clove garlic
1 Tbsp Olive oil
1/2 bag frozen vegetable mix, I used Trader Joe's bell pepper medley
1 cup frozen rice, I used frozen rice from Trader Joe's but you can make your own or use any other brand! You are also welcome to use a single serving of shelf-stable pre-cooked rice.
Total Nutrition:
Calories: 520 per serving
Protein: 43 grams.
Fat: 17 grams
Carbohydrates: 50 grams
Fiber: 6 grams.
*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.
Directions:
Marinate the chicken: Combine the chicken with salt, pepper, chipotle seasoning, minced garlic, and olive oil in a bowl. Let it marinate for at least 15 minutes.
Preheat your oven to 375°F (190°C) and grab a sheet pan.
Place the chicken and frozen bell pepper medley, on the sheet pan.
Bake in the preheated oven for 20-25 minutes or until the internal temperature of the chicken reaches 165°F (74°C).
While the chicken and veggies are baking, microwave the frozen rice.
Once everything is cooked and ready, it's time to plate your delicious meal! Start with rice as the base, then add the roasted bell pepper medley and the flavorful chipotle chicken on top.
Give your dish an extra kick by garnishing it with a sprinkle of red pepper flakes.
*Optional, finish off your Chipotle Chicken & Rice creation with your favorite hot sauce. I'm currently obsessed with this Yuzu Hot Sauce!
Nutrition Benefits of This Recipe:
Protein-Rich: The chicken tenders provide a significant amount of protein, which is essential for muscle repair, growth, and overall body function.
Antioxidants: This recipe can be considered antioxidant-rich due to the inclusion of several ingredients known for their antioxidant properties, such as:
Bell peppers contain high levels of vitamin C, a potent antioxidant.
Olive oil, is rich in monounsaturated fats and antioxidants like vitamin E.
Anemia-Friendly: Chicken provides heme iron, while bell peppers offer vitamin C, which enhances iron absorption. This makes the recipe an anemia-friendly option, supporting better iron uptake and potentially aiding those with low iron levels.
Other Mediterranean Diet Chicken Recipe:
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