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Mediterranean Chicken and Rice one pan meal made in a white cast iron skillet and garnished with capers and parsley

Mediterranean Chicken Dish

One pan Mediterranean chicken and rice is gently simmered on the stovetop with sundried tomatoes and red onions. With bursting bright flavors of lemon and capers, it’s high in protein and fiber, making it a nutritious meal with easy prep and clean up.
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Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6 servings
Author:Andrea

Ingredients

  • 4 Chicken breasts about 2-2.5 lbs
  • ¼ cup Flour
  • 1 teaspoon Thyme fresh or dried
  • ½ teaspoon Paprika
  • 2.5 tsp Salt divided
  • 1 teaspoon Black pepper divided
  • 4 tablespoon Sundried tomato oil from a jar of sundried tomatoes, divided
  • ½ cup Sundried tomatoes coarsely chopped
  • 1/ medium Red onion thinly sliced
  • 1 Garlic clove minced
  • 1 cup Jasmine rice
  • 1 cup Chicken broth
  • 1 cup Dry white wine or use 2 cups broth
  • 1 Lemon cut in half
  • 3 tablespoon Capers

Instructions

  • Stir the paprika, ½ teaspoon each salt and pepper into the flour and lightly salt the chicken breasts. Gently dredge each breast in the flour mixture and set on a plate. 
    4 Chicken breasts, ¼ cup Flour, 1 teaspoon Thyme, ½ teaspoon Paprika, 2.5 teaspoon Salt, 1 teaspoon Black pepper
  • Heat 2 tablespoons of the tomato oil in a large skillet on medium-high heat and sear the chicken. 5-7 minutes on one side, flip and then sear 3-5 minutes on the other.
    4 tablespoon Sundried tomato oil
  • Once the chicken breasts have a nice golden sear, remove them and set aside. They WILL NOT be done cooking and that’s fine. 
  • Heat an additional 2 tablespoons of the tomato oil in the pan and lower heat to medium. Sauté the onions and garlic till soft and fragrant, about 8 minutes. You may need to add a bit more plain olive oil here, as needed.
    1/ medium Red onion, 1 Garlic clove
  • Add rice and gently cook while stirring often, till just slightly brown and toasted, about 3 minutes.
    1 cup Jasmine rice
  • Add broth and wine if using, and also stir in the chopped sundried tomatoes. Squeeze the juice from half the lemon into the pan, as well as the remaining salt and pepper, and give everything a good stir. 
    ½ cup Sundried tomatoes, 1 cup Chicken broth, 1 cup Dry white wine, 1 Lemon
  • Return the chicken to the pan. Once the chicken breasts are nestled into the broth and rice, lower the heat to a very gentle simmer and cover. Cook on medium-low for about 10-12 minutes.
  • Remove the lid and squeeze in the juice from the other lemon half all over the chicken dish, and spoon the capers all over. Add the lid and cook for another 3-5 minutes, till chicken breasts are cooked through to at least 160 degrees f and rice is tender.
    3 tablespoon Capers

Notes

When you remove the lid to add the lemon juice and capers and the rice is still undercooked but all the liquid has evaporated, add about ¼ cup of water.
Store leftovers in a airtight container in the fridge for up to 3 days. 

Nutrition

Serving: 6servings | Calories: 391kcal | Carbohydrates: 40g | Protein: 37g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 97mg | Sodium: 1440mg | Potassium: 1139mg | Fiber: 3g | Sugar: 5g | Vitamin A: 293IU | Vitamin C: 26mg | Calcium: 47mg | Iron: 3mg
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