Description
This Dump and Bake Chicken Tzatziki Rice recipe is a simple and flavorful all-in-one oven-baked meal featuring tender chicken, aromatic spices, fluffy long-grain rice, and a creamy plant-based tzatziki sauce. Perfect for busy weeknights or casual weekends, this dish offers minimal prep and cleanup with maximum taste and nutrition.
Ingredients
Scale
Main Ingredients
- 2 chicken breasts or thighs, lightly seasoned with salt, pepper, and olive oil
- 1 cup long-grain rice, rinsed until water runs clear
- 2 cups vegetable broth
- 2 garlic cloves, freshly minced
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 2 tablespoons olive oil, divided
- 1 tablespoon natural lemon juice
- Salt and pepper, to taste
Tzatziki (Plant-Based) Sauce
- 1 medium cucumber, grated and excess water squeezed out
- 1 cup plant-based yogurt (plant-based)
- 2 tablespoons fresh dill, chopped
- 1 teaspoon natural lemon juice
- 1 small garlic clove or 1/2 teaspoon minced garlic
- 1/4 teaspoon natural gelling agent
- Salt, to taste
Instructions
- Prepare the Ingredients: Rinse the rice thoroughly until the water is clear to remove excess starch. In a mixing bowl, combine the vegetable broth with minced garlic, ground cumin, dried oregano, salt, and pepper. Set this mixture aside. Lightly season the chicken pieces with salt, pepper, and a drizzle of olive oil.
- Assemble in Baking Dish: Spread the rinsed rice evenly in a large ovenproof dish. Pour the seasoned broth mixture over the rice. Place the chicken pieces on top so they are slightly submerged but still visible above the liquid. Drizzle the remaining olive oil over everything.
- Bake the Dish: Cover the dish tightly with aluminum foil or a lid and bake in a preheated oven at 375°F (190°C) for 40 to 45 minutes. This allows the rice to absorb the broth and the chicken to cook tenderly.
- Prepare the Tzatziki (Plant-Based): While the chicken and rice bake, grate the cucumber and squeeze out the excess water. Mix the grated cucumber with plant-based yogurt, chopped fresh dill, natural lemon juice, minced garlic, salt, and natural gelling agent in a bowl. Stir well and refrigerate until serving.
- Uncover and Finish Baking: Remove the foil and continue baking uncovered for an additional 10 minutes to brown the chicken slightly and evaporate any excess moisture from the rice.
- Serve Warm: Allow the baked dish to rest for 5 minutes. Fluff the rice gently with a fork, then spoon dollops of the creamy plant-based tzatziki sauce on top or serve it on the side for a refreshing contrast.
Notes
- Always rinse rice to prevent it from becoming sticky or clumpy.
- Chicken thighs provide juicier results, while breasts offer a leaner dish.
- Space chicken pieces evenly for uniform cooking.
- Adjust the amount of natural gelling agent in the tzatziki to achieve your preferred creaminess.
- Let the dish rest briefly after baking to keep the chicken moist and the rice fluffy.
- Cover while baking to retain moisture for perfectly cooked rice and tender chicken.
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 420
- Sugar: 3g
- Sodium: 600mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 2g
- Protein: 35g
- Cholesterol: 70mg
Keywords: chicken, tzatziki, plant-based, rice, baked chicken, Mediterranean, easy dinner, one-pan meal
