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Dump and Bake Chicken Tzatziki and Rice

Dump and Bake Chicken Tzatziki and Rice: A Quick, Healthy Feast

A quick, healthy Dump and Bake Chicken Tzatziki and Rice that's packed with flavor and 48 grams of protein per serving.
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Prep Time 15 minutes
Cook Time 50 minutes
Marinating Time 30 minutes
Total Time 1 hour 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken and Rice
  • 2 lbs Chicken diced into bite-size pieces
  • 1 tsp Sea Salt adjust according to taste
  • 1/2 tsp Black Pepper freshly ground
  • 4 tbsp Lemon Juice or lime juice or white vinegar
  • 3 tbsp Olive Oil or avocado oil, ghee, or coconut oil
  • 1 tsp Dried Parsley or 3 tsp fresh parsley
  • 1/2 tsp Dried Oregano or 1.5 tsp fresh oregano
  • 1/2 tsp Dried Thyme or 1.5 tsp fresh thyme
  • 2 tsp Smoked Paprika or regular paprika or chipotle powder
  • 1/2 tsp Cumin or ground coriander
  • 1 tsp Onion Powder or fresh onions or shallots
  • 1 tsp Garlic Powder or fresh minced garlic
  • 1/2 tsp Turmeric or saffron or curry powder
  • 1/8 tsp Cayenne Pepper or red pepper flakes
  • 1 cup Long-Grain White Rice or quinoa, couscous or cauliflower rice
  • 1 medium Zucchini grated
  • 2 cups Chicken Broth or vegetable or beef broth
For the Tzatziki
  • 1/2 cup Cucumber finely chopped
  • 1 cup Thick Greek Yogurt or regular plain yogurt or dairy-free alternatives
  • 1 tbsp Fresh Lemon Juice or lime juice
  • 1/2 tbsp Extra-Virgin Olive Oil or avocado oil or flaxseed oil
  • 1 clove Garlic minced
  • 1/4 tsp Sea Salt adjust according to taste
  • 1 tbsp Fresh Dill chopped
  • 1 tbsp Fresh Mint chopped
For Serving
  • 1 unit Lemon cut into wedges
  • Fresh Parsley for garnish

Equipment

  • 9x13-inch Baking Dish

Method
 

Instructions
  1. Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish.
  2. Add diced chicken into the greased baking dish and season with sea salt and black pepper. Drizzle with lemon juice and olive oil, then mix well.
  3. In a small bowl, combine dried parsley, oregano, thyme, smoked paprika, cumin, onion powder, garlic powder, turmeric, and cayenne pepper. Whisk until well-blended.
  4. Evenly sprinkle the seasoning mixture over the chicken, toss to coat evenly, and marinate for 30 minutes.
  5. Layer 1 cup of uncooked rice evenly over the marinated chicken. Sprinkle grated zucchini on top.
  6. Pour 2 cups of chicken broth over the layered ingredients, ensuring even coverage.
  7. Cover with aluminum foil and bake for 45 to 50 minutes or until the chicken is cooked through and rice is tender.
  8. While baking, prepare tzatziki by mixing cucumber, Greek yogurt, lemon juice, olive oil, garlic, sea salt, dill, and mint. Refrigerate until serving.
  9. Once baking is complete, let the dish sit for a few minutes. Serve topped with tzatziki and garnish with fresh parsley and lemon wedges.

Nutrition

Serving: 1servingCalories: 400kcalCarbohydrates: 40gProtein: 48gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 120mgSodium: 600mgPotassium: 600mgFiber: 3gSugar: 2gVitamin A: 5IUVitamin C: 10mgCalcium: 100mgIron: 2mg

Notes

Marinate chicken for a deeper flavor; use long-grain white rice for fluffiness; ensure chicken reaches 165°F for safety.

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