Dijon chicken and rice

Name: Dijon chicken and rice
Cuisine: European, Mediterranean
Ingredients: 6-8 chicken thighs with bone and skin; 1 head of garlic, cloves minced; 2 white onions diced; 2 large handfuls of baby leaf spinach chopped; 1 handful of mushrooms diced; 1 cup of basmati rice; 1 cup of cauliflower rice; 1 litre of chicken stock; 4 tbsp of mixed dried herbs; 4 lemons, zested and juiced; 1 lemon quartered; Handful of fresh parsley or coriander leaves; Skyr; 4 tbsp dijon mustard; 2 tbsp olive oil

8 steps

Can use two cups of rice instead of 1 cup of rice and 1 cup of cauliflower

Updated at: Thu, 17 Aug 2023 10:03:55 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories551.3 kcal (28%)

Total Fat29.3 g (42%)

Carbs39.8 g (15%)

Sugars6.3 g (7%)

Protein32.7 g (65%)

Sodium497 mg (25%)

Fiber4.4 g (16%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 headgarlic

2 handfulsbaby leaf spinach

chopped

1 handfulmushrooms

diced

1 cupbasmati rice

1 cupcauliflower rice

1 litrechicken stock

4 Tbspmixed dried herbs

4 Tbspdijon mustard

2 Tbspolive oil

Instructions

Step 1

Mix the dijon mustard, lemon zest and juice, 3 tbsp of dried herbs and 3/4 of the minced garlic in a bowl. This is your marinade. Add the chicken thighs and leave for as long as possible in the fridge (30 min to 24 hours)

Step 2

Heat an ovenproof skillet/cast iron pan on high with 2 tbsp of olive oil

Step 3

Using tongs, fry the chicken thighs for five minutes on each side until browned

Step 4

Remove from the pan and place on a plate. Turn down the heat to medium and mop up the excess chicken fat with kitchen roll on your tongs

Step 5

Leave about 1-2tbsp of fat in the pan and add onion. Fry until translucent for a few minutes

Step 6

Add the mushrooms, cauliflower, chopped spinach and remaining garlic and herbs and the rice. Mix well

Step 7

Add the chicken stock and turn down to a simmer. Place the chicken thighs on top and place in a 200 Celsius oven covered for 30 mins. Check after 20 to ensure enough liquid then uncover for last 10

Step 8

Serve with lemon wedges, fresh herbs and skyr or Greek yoghurt