Middle Eastern · Dinner
Chicken and Rice Platter (Low-Calorie)
Grilled boneless chicken breast marinated in lemon juice, garlic and cumin, served over saffron-turmeric basmati rice with a cucumber-tomato salad and a light yogurt-tahini drizzle. Fat is kept minimal with olive oil for grilling and a thinned yogurt sauce, maintaining the Middle Eastern platter character while staying under 400 calories per serving.
$5
15 minsPrep
20 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
388Calories
47.3gProtein
9.8gFat
32.1gCarbs
4.1gSugar
3.2gFiber
410mgSodium
141mgChol
1.9gSat Fat
880mgPotassium
95mgCalcium
2.6mgIron
0.4mcgVitamin B12
16mgVitamin C
low-calorie
gluten-free
protein-rich
low-calorie
Instructions
1
Prep
Pat the chicken breast dry and pound to 3/4-inch thickness. Mince the garlic, dice the cucumber and tomato, and chop the parsley.
2
Marinate
Combine the chicken with lemon juice, minced garlic, cumin, turmeric and salt; cover and marinate 20 minutes.
3
Bloom
Stir the saffron threads into warm water in a small cup and let sit 10 minutes until deep gold.
4
Sear
Heat a grill pan over medium-high with olive oil and grill the chicken 5 to 6 minutes per side until juices run clear.
5
Rest
Transfer the chicken to a plate and rest 5 minutes, then slice.
6
Build
Fold the saffron water through the cooked rice over low heat for 1 minute until grains turn golden.
7
Toss
Toss the diced cucumber and tomato with salt and pepper until evenly coated.
8
Whisk
Combine the yogurt, tahini, lemon juice and water in a bowl, whisking until smooth and pourable.
9
Plate
Arrange the sliced chicken over saffron rice with cucumber-tomato salad alongside, drizzle with yogurt-tahini sauce and scatter parsley on top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g boneless chicken breast, trimmed of visible fat
- 4 tbsp4 tbsp lemon juice
- 4 cloves4 cloves garlic
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp ground turmeric
- 2 tsp2 tsp olive oil
- 1 cup180g cooked basmati rice
- a pinch of saffron threads
- 2 tbsp2 tbsp warm water
- 11 cucumber
- 11 tomato
- 2 tbsp2 tbsp plain yogurt
- 2 tsp2 tsp tahini
- 2 tbsp2 tbsp water, to thin the sauce
- 2 tbsp2 tbsp parsley
- salt, to taste
- black pepper, to taste
