Recipe

Greek Yogurt Chicken & Lemon Rice

Prep Time: 20 min

Cook Time: 45 min

Serves: 4

This recipe comes together in a snap. Lean chicken is coated in a delicious lemon and Greek yogurt mixture resulting in flavourful and juicy baked chicken. Serve with the lemony brown rice and a bright green vegetable like green beans or broccoli.

Contributed By: Developed for CFC by Nancy Guppy, RD, MHSc

Ingredients

4 tsp (20 mL) lemon zest, fresh, divided

3 tbsp (45 mL) lemon juice, fresh

1 cup (250 mL) brown rice, long grain,dry

2 cups (500 mL) water or according to package directions for the rice

1 cup (250 mL) Greek yogurt, plain, 2% MF

1/2 cup (125 mL) parmesan cheese, shredded

1 clove garlic, minced

1 tsp (5 mL) oregano, leaf, dried

1/2 tsp (2.5 mL) black pepper, freshly ground

2 large chicken breast, boneless, skinless (about 1 pound - 450 grams)

1/4 tsp (1.25 mL) paprika, sweet

1 green onion, raw, thinly sliced (optional garnish)

Instructions

1 Remove the zest from one lemon using a zester or a sharp knife to make 4 teaspoons (20 mL) zest. As you remove the yellow peel try to avoid removing the white pith which is bitter. Prepare 1 tablespoon (15 mL) fresh lemon juice and set aside.

2 Cook brown rice in unsalted water according to package directions. Add 1 teaspoon (5 mL) lemon zest and 3 tablespoons (45 mL) fresh lemon juice to cooking water at the beginning of cooking.

3 In a medium bowl whisk together Greek yogurt, shredded parmesan cheese, 1 tablespoon (15 mL) lemon zest, minced garlic, dried oregano and freshly ground black pepper.

4 Cut chicken breasts in half horizontally making four thinner pieces. Add chicken to yogurt mixture and use a fork to turn and coat well. Place in baking dish sprayed with vegetable oil cooking spray. Pour any leftover marinade over chicken. Sprinkle with paprika.

5 Bake uncovered 35-45 minutes until lightly browned and a thermometer reads 165°F (74°C).

6 To serve place a piece of the Greek yogurt chicken over top of the lemony brown rice. Garnish with finely sliced green onion (optional garnish).