Mediterranean Chicken & Rice Bowl | 480 Calories + 42g Protein

Mediterranean Chicken & Rice Bowl

This makes 4 servings at 480 calories + 42gprotein a serving!
.
I’ve lost 100lbs and what’s helped me most is making super flavorful versions of my favorite foods with more protein. I use lots of spices, fresh herbs, & lemons to make things taste GOOD. And I used my @kaizenfoodco high protein lowcarb rice here for 20grams of protein a serving.
.
Heres how to make it:
.
1.Place 4 bone-in skin-on chicken thighs in a bowl. You can also use skinless. I like to keep the skin on during the cooking process to keep things juicy, then remove it before eating.
.
2.Drizzle 2 TSP olive oil, season with a couple generous pinches of salt, fresh cracked pepper.
.
3.Process together 1 large handful basil, 4-5 garlic cloves, the juice of 1 large juicy lemon, 2 tbsp tomato paste, 1 tbsp dijon mustard, salt, & pepper. Process really well in a food processor.
.
4.Add the processed mixture to the chicken, toss the chicken really well, then for best results let this sit for 2-6 hrs to marinate. Or you can proceed to next step if you want to eat right away.
.
5.When you’re ready to eat, preheat oven at 425F. Bring the chicken out of the fridge and let sit for 30 mins to come up to room temp. Grab a cast iron pan, spray with avocado oil, place the chicken at the base along with diced red onion.
.
6.Pop into the oven for 35-39 mins. Time varies by oven and thickness of your chicken.
.
7.Make a simple salad by mixing 1/2 finely diced red onion, 2-3 diced Persian cucumbers, 1 diced green pepper, 3-4 tablespoons freshly chopped parsley, 1 ounce of crumbled feta, 1 tablespoons olive oil, the juice of 1/2 lemon, 1.5 tsp sumac, a generous pinch of salt and pepper. Give it a good mix, taste, and adjust.
.
8.Make your favorite rice according to instructions. To keep this lowcarb and high protein, I used my @kaizenfoodco rice. Code Shredhappens savings you 20%.
.
9.Remove pan out of the oven, top with cooked rice & salad, top with 4-5 tbsp thick yogurt, and dust with sumac.
.
ENJOY!
.

[shred-happens]

Mediterranean Chicken & Rice Bowl

This makes 4 servings at 480 calories + 42gprotein a serving!
.
I’ve lost 100lbs and what’s helped me most is making super flavorful versions of my favorite foods with more protein. I use lots of spices, fresh herbs, & lemons to make things taste GOOD. And I used my @kaizenfoodco high protein lowcarb rice here for 20grams of protein a serving.
.
Heres how to make it:
.
1.Place 4 bone-in skin-on chicken thighs in a bowl. You can also use skinless. I like to keep the skin on during the cooking process to keep things juicy, then remove it before eating.
.
2.Drizzle 2 TSP olive oil, season with a couple generous pinches of salt, fresh cracked pepper.
.
3.Process together 1 large handful basil, 4-5 garlic cloves, the juice of 1 large juicy lemon, 2 tbsp tomato paste, 1 tbsp dijon mustard, salt, & pepper. Process really well in a food processor.
.
4.Add the processed mixture to the chicken, toss the chicken really well, then for best results let this sit for 2-6 hrs to marinate. Or you can proceed to next step if you want to eat right away.
.
5.When you’re ready to eat, preheat oven at 425F. Bring the chicken out of the fridge and let sit for 30 mins to come up to room temp. Grab a cast iron pan, spray with avocado oil, place the chicken at the base along with diced red onion.
.
6.Pop into the oven for 35-39 mins. Time varies by oven and thickness of your chicken.
.
7.Make a simple salad by mixing 1/2 finely diced red onion, 2-3 diced Persian cucumbers, 1 diced green pepper, 3-4 tablespoons freshly chopped parsley, 1 ounce of crumbled feta, 1 tablespoons olive oil, the juice of 1/2 lemon, 1.5 tsp sumac, a generous pinch of salt and pepper. Give it a good mix, taste, and adjust.
.
8.Make your favorite rice according to instructions. To keep this lowcarb and high protein, I used my @kaizenfoodco rice. Code Shredhappens savings you 20%.
.
9.Remove pan out of the oven, top with cooked rice & salad, top with 4-5 tbsp thick yogurt, and dust with sumac.
.
ENJOY!
.

[Sharon]

your recipes literally make my mouth water!!

[ellegodaire]

Thank you for providing the written recipe. It looks delicious.😋

[nikkibrauer]

Your recipes look so yummy. And your voice is very soothing.

[nishottara]

Love your content! Would love to see more fish and seafood based recipes

[vatoloco]

Your "Ccheck it out" sounds 🔥

[SocorroDelgado-rd]

Thank you for adding the text of each ingredient and the recipe love your videos

[priscillathehealthagent]

I made this and it is SOOOO GOOD! Highly recommend!

[donnawarren]

Oh how I like this man❤ Thank you. Where have you been all my life?😂❤

[lcue]

What is a God substitute for your kaizen rice? I can't find it locally and pricey online. Thanks.

You are wonderful! I have learned a lot from you. You are an inspiration .

[bibikhalil]

Your recipes always makes me want to make them, the food looks so good, clean and healthy.

[starpretty]

Love the recipes! I tried the smash burger and sauce ! Ran your video a few times to get it bc there was no description of ingredients but never the less it came out delicious! Now going to make the squash soup!!! Fingers crossed it will come out as delectable as the one you made!!! Thanks for the soup description!! 1 meal at a time blessing

[chantellrousseau]

All your food looks so tasty and healthy at the same time...

[smsmr]

I cook it two dayes back ohhhh waw so delicious, instead of the rice I made Burgol

[sandram]

I will definitely try this.
I'm trying many of your recipes.
I'll have to try sumac. I've heard about it for a while but never used it.

[OpalStar]

Could u do some calorie surplus foods that taste good? I wanna gain weight but it’s really hard to find good recipes

[WW]

It's awesome, but that ain't 480 bro lol

[rosalea]

Can you indicate the protein of your dishes not counting your rice or pasta as well? Some of us don't use high protein pasta/rice.

[mv]

Your recipes look amazing and you're so handsome!

[mayabatana]

Plesse, tell me the whole plate is 480 cals? I couldn't stop at just 1 piece of chicken!