Spiced Chicken w/Brown Rice & Capers
Here's a little spin on your basic baked chicken. If you are looking to add a little pizzazz to your next meal without overpowering heat then this is the mix for you. It is reminiscent of a Caribbean dinner with a little sense of Middle Eastern or Greek thrown in. It is very appealing to the eyes with vibrant color and outstanding to the nose with its amazing aroma. One can not help but to dive into this dish as soon as it is in front of you.
Now it this good for you? I mean it looks delicious. If you can smell it you'd agree that it definitely is something you will want to eat. As far as health goes, that depends on who is eating it. Without any major conditions, illnesses or ailments, this recipe can fit into your rolodex of "healthy" meals. I mean lets look at the values:
|*Estimated Values based on ingredients*|
1 lb - Boneless, Skinless Chicken Breast
(about 4/5 breasts)
2 tbsp - Capers (drained)
2 cup - Low sodium chicken cup broth
4oz - Pimento Peppers (drained)
1/4 cup - Onion, chopped
1 tsp - Garlic, minced
1 tbsp - Extra Virgin Olive Oil
1/2 tsp - Lemon Zest
1 cup - Brown Rice
1 tsp - Cumin
1/2 tsp - Curry Powder
1 tsp - Paprika
1/2 tsp Garlic Powder
1/2 tsp Chinese 5 Spice
In a small bowl, combine the cumin, curry powder, paprika, garlic powder and 5 spice. Rub the spice mix into the chicken breasts, turning and repeating on both sides. Use all of the spice mix.
Preheat the oven to 425 degrees.
In a pot, heat the olive oil on medium high heat until shimmering. Add the onion and cook until translucent, about 2-3 minutes. Add the minced garlic and continue to cook until fragrant, about 1 minute. Add the rice and toss to coat. Make sure all of the rice is coated in some oil. Add the chicken broth. Bring to a boil, then reduce to a simmer. Let simmer for 3-5 min. Cover and continue cooking until rice is cooked, about 15 minutes.
Place the chicken on a greased baking sheet or tray. Bake in the oven for 20-25 minutes (I would lean more towards 25 minutes), until the inside is no longer pink.
Add the capers and pimentos to the rice and continue to cook for another 5 minutes stirring occasionally. remove from heat and add lemon zest. Combine.
Remove chicken from the oven, slice into strips. Serve with rice and capers.