🌿 Mediterranean Chicken & Rice Skillet: A Healthy, Easy Dinner

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🌿 Mediterranean Chicken & Rice Skillet: A Healthy, Easy Dinner

Introduction

Looking for a simple, nutritious, and flavorful one-pan meal? This Mediterranean Chicken and Rice Skillet delivers exactly that. Bursting with vibrant herbs, lean protein, and wholesome ingredients, it brings Mediterranean flair to your table in under an hour.

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Why You’ll Love It

• Quick & Easy: One pan does it all – minimal cleanup, maximum flavor!

• Balanced & Nutritious: Protein-packed chicken thighs, fiber-rich rice, and fresh veggies come together for a wholesome meal.

• Mediterranean Magic: Inspired by a heart-healthy diet renowned for reducing inflammation, supporting heart health, and promoting longevity 

• Gluten-Friendly & Adaptable: Use certified gluten-free rice and ingredients. Swap chicken for chickpeas or spinach for a veggie-rich twist.

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Ingredients

• 1 lb boneless, skinless chicken thighs, bite-sized

• 1 cup long-grain rice (basmati/jasmine)

• 2 cups low-sodium chicken broth

• 1 cup cherry tomatoes, halved

• 1 bell pepper, diced

• 1 medium onion, diced

• 3 garlic cloves, minced

• 1 tsp each dried oregano, thyme, paprika

• Salt & pepper, to taste

• 2 tbsp olive oil

• ¼ cup fresh parsley, chopped

• Lemon wedges, for serving

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Step-by-Step Instructions

1. Sear the Chicken
   Heat olive oil in a large skillet over medium heat. Season chicken with salt, pepper, oregano, thyme, and paprika. Cook until browned, about 5–7 minutes.

2. Add Veggies
   Stir in onion, bell pepper, and garlic. Cook 3–4 minutes until softened.

3. Combine Rice & Broth
   Add rice, then pour in broth and toss in cherry tomatoes. Bring to a boil.

4. Simmer
   Reduce heat to low, cover, and cook for about 20 minutes—until rice is tender and liquid is absorbed.

5. Finish & Serve
   Fluff rice with a fork, garnish with fresh parsley, and serve with lemon wedges.

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Pro Tips & FAQs

• Can I use frozen chicken?
  Absolutely! Thaw fully before cooking to ensure even cooking.

• Is it gluten-free?
  Yes—just use certified gluten-free rice and broth.

• Can I make it ahead?
  Prepping chicken and veggies in advance helps, but cook the rice fresh for best results.

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Health Highlights of the Mediterranean Diet

Following a Mediterranean-style meal like this one has been linked to numerous health benefits:

• Heart & Brain Health: Its nutrient-dense, anti-inflammatory ingredients support cardiovascular and cognitive wellness.

• Weight & Blood Sugar Control: High fiber, lean protein, and healthy fats contribute to satiety and stable blood sugar .

• Longevity & Reduced Cancer Risk: Regular consumption of olive oil, herbs, and colorful produce is associated with lower cancer rates and improved longevity .

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Final Thoughts

This Mediterranean Chicken & Rice Skillet combines flavor, convenience, and nutrition in a vibrant, one-pan dish. Ideal for busy nights, meal prep, or a nourishing family dinner. Try it tonight and enjoy a satisfying slice of Mediterranean wellness!

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Tip: Customize with your favorite veggies like spinach or olives, add a sprinkle of feta, or finish with a dash of red pepper flakes for a little kick.