Name: Lemon Chicken and Rice
Prep time: 15 min
Cook time: 1 h
Yield: 4 Servings
Ingredients: 4 chicken thighs, skin on; 2 tablespoons olive oil; 1 onion, thinly sliced; 6 garlic cloves, minced; 1 cup (200 g) long-grain brown rice; 2 cups no-sodium or homemade chicken broth; 1 tablespoon honey; 1 tablespoon dried oregano; 2 teaspoons garlic powder; Zest of 2 lemons; Juice of 2 lemons; 2 cups carrots, cut into thick rounds; 1 cup green beans, halved, fresh or frozen; 1 tablespoon crumbled feta cheese; 1/4 cup fresh herbs, chopped (parsley, coriander, or basil); 1 lemon, cut into wedges

Ingredients

Adjust Servings:

	4 chicken thighs, skin on
	2 tablespoons olive oil

	1 onion, thinly sliced
	6 garlic cloves, minced
	1 cup (200 g) long-grain brown rice

	2 cups no-sodium or homemade chicken broth
	1 tablespoon honey
	1 tablespoon dried oregano
	2 teaspoons garlic powder
	Zest of 2 lemons
	Juice of 2 lemons

	2 cups carrots, cut into thick rounds
	1 cup green beans, halved, fresh or frozen
	Toppings
	1 tablespoon crumbled feta cheese
	1/4 cup fresh herbs, chopped (parsley, coriander, or basil)
	1 lemon, cut into wedges

Nutrient Analysis
PER SERVING: 1/4 of recipe
Calories	508 Kcal
Protein	24 g
Carbohydrates	60 g
Fibre	6 g
Sugars	12 g
Total Fat	20 g
Saturated Fat	5 g
Cholesterol	61 mg
Sodium	177 mg
Potassium	710 mg
Phosphorus	360 mg

Lemon Chicken and Rice:
Downloadable/printer-friendly version

Ingredients

4 chicken thighs, skin on
2 tablespoons olive oil
1 onion, thinly sliced
6 garlic cloves, minced
1 cup (200 g) long-grain brown rice
2 cups no-sodium or homemade chicken broth
1 tablespoon honey
1 tablespoon dried oregano
2 teaspoons garlic powder
Zest of 2 lemons
Juice of 2 lemons
2 cups carrots, cut into thick rounds
1 cup green beans, halved, fresh or frozen
Toppings
1 tablespoon crumbled feta cheese
1/4 cup fresh herbs, chopped (parsley, coriander, or basil)
1 lemon, cut into wedges

Preparation

1 Done	Preheat the oven to 350 °F.
2 Done	In a large Dutch oven (or large high-sided skillet) over medium-high heat, brown the chicken thighs on both sides in the oil (approximately 10 minutes). Transfer them on a plate and set aside.
3 Done	In the same pot over medium heat, soften the onion for about 3 minutes. Add the garlic and cook for 1 minute. Add a little more oil if needed. Add the rice and mix well. Cook for 1 minute, stirring constantly.
4 Done	Add the broth, honey, oregano, garlic powder, lemon zest and lemon juice. Scrape the bottom well to loosen the browned bits. Season with pepper and stir. Bring to a boil. Return the chicken pieces to the pot. Arrange the carrots around the chicken. Pepper the chicken. Place in the oven and bake uncovered for 35 minutes.
5 Done	Add the green beans to the center of the pot. Bake another 25 minutes, or until the rice is tender and the chicken meat easily pulls away from the bone. Remove the pot from the oven.
6 Done	Divide the chicken, rice, and vegetables among 4 plates. Top with feta and herbs. Serve with lemon wedges.