SearedChickenRiceBowl-e1541394934207

Seared Chicken Rice Bowl with Tzatziki & Za’atar by Food52

Mustard and zatar-marinated chicken sliced and served over a bowl of brown rice, cucumbers and peppers and topped with a dollop of homemade tzatziki sauce.
Difficulty: Easy
Time: 30-35 min
This dish is Gluten-Free
Calories: 690 Fat: 17g Carbs: 83g Protein: 51g

This vibrant rice bowl recipe is inspired by some of the wonderful recipes on Food52, one of our favorite online food resources. Chicken is marinated in a tangy mustard marinade with a touch of za’atar, a Middle Eastern spice blend of sumac, thyme and sesame seeds. It is then pan-seared, sliced and piled on a fiber-rich brown rice bowl with crunchy vegetables. Top it off with a cooling yogurt tzatziki sauce that is so easy to make. This healthy, filling bowl will become your new weeknight go-to.

Ingredients
Lemon
Garlic
Chicken breast
Dijon mustard
Brown rice
Cucumber
Yogurt
Tahini

Cooking terms for this recipe

Zest The peel of, or grating of a citrus peel for flavor.
Marinate Is the process of soaking foods in a seasoned, often acidic, liquid before cooking.  It was derived from the brining process.
Sear To cook the surface of meat very quickly with intense heat.
Fond Highly flavorful, caramelized bits of food stuck to the bottom of the pan.
Garnish To add decorative or savory touches to food.

What you need

Medium mixing bowl

Medium pot with lid

Small mixing bowl

Medium skillet with lid

Cooking Instructions

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Step 1: MARINATE CHICKEN

Read through the entire recipe before getting started. Zest lemon, then halve and juice. Smash 1 garlic clove, and mince or grate the other two. Remove chicken from package; rinse and pat dry. In a medium bowl, toss chicken with Dijon mustard, za'atar, 1 smashed garlic clove, 1 tsp of lemon zest and 1 ½ tsp. of lemon juice. Season with a pinch of salt and pepper. Let marinate in fridge for 15-20 min. While chicken is marinating, proceed with Step #2.

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Step 2: COOK RICE

In a medium pot, heat 1 Tbsp. oil until hot. Add rice and sauté over moderate heat, stirring, until lightly toasted and aromatic, 1-2 min. Add 1 1/2 cups water and season with a pinch of salt. Bring to a boil, then cover, reduce heat to low and simmer until rice is tender and water is absorbed, 20-25 min. Fluff with a fork. While rice is cooking, proceed with Step #3.

Note: If the rice has absorbed the water but isn't fully cooked after 15-20 min; add ¼ cup water, cover and cook for 8-10 min longer.

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Step 3: MISE EN PLACE

Trim ends from cucumber, then halve. Small dice one HALF and thinly slice other HALF. Chop parsley leaves; discard tough stems. Stem and seed peppers, then chop into 1/4" cubes. cubes.

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Step 4: MAKE TZATZIKI

In a small bowl, combine minced garlic, yogurt, tahini, diced cucumber, 1 ½ Tbsp. lemon juice, 1 tsp. lemon zest, HALF parsley, and 2 tsp. water. Season with a pinch of salt and pepper. Transfer to refrigerator until plating.

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Step 5: SEAR CHICKEN

In a medium skillet, heat 1 tsp. oil until shimmering. Season chicken with a pinch of salt and pepper. Add chicken and sear over moderate heat, turning once, until browned on both sides, 6-8 min. Add ½ cup water and cook, scraping up the fond with a wooden spatula. Cover and simmer over moderate heat until chicken is cooked through and water has reduced by HALF, 4-5 min. Transfer chicken to cutting board and let rest for 5 min. Reserve pan juices in skillet.

The USDA recommends cooking chicken to an internal temperature of 165°F.

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Step 6: PLATE YOUR DISH

Slice chicken against grain. Divide rice between two bowls. Top with sliced cucumber, peppers, chicken, and tzatziki. Drizzle with pan juices and garnish with remaining parsley. Enjoy!