Bolos griegos de pollo

62g proteína · 40 min · 704 kcal

Bolos griegos de pollo

Estos cuencos de pollo griego están hechos con jugosos muslos de pollo al orégano, verduras asadas, arroz pilaf con hierbas y limón y una salsa cremosa de yogur y menta. Una cena fresca y rica en proteínas, perfecta para preparar con antelación o para las cenas de entre semana.

40 min4 raciones704 kcal

Ingredientes

  • 2 pounds boneless (skinless chicken thighs (about 6 pieces))
  • 1 tablespoon olive oil
  • 1/2 tablespoon lemon zest (from about 1/2 lemon)
  • 1 tablespoon lemon juice (from about 1/2 lemon)
  • 1 teaspoon garlic powder
  • 2 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground coriander
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 zucchini (sliced into half moons)
  • 1 red bell pepper (sliced)
  • 1 red onion (sliced)
  • 2 tablespoon olive oil
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoon butter
  • 1 cups long-grain rice (basmati or jasmine)
  • 1/4 cup orzo
  • 1 3/4 cup chicken broth
  • 1/2 tablespoon lemon zest (from about 1/2 lemon)
  • 1 tablespoon lemon juice (from about 1/2 lemon)
  • 3/4 teaspoon salt (or to taste)
  • 3/4 cup Greek yogurt
  • 2 tablespoon fresh mint (chopped)
  • 1 tablespoon fresh dill (chopped)
  • 1/4 teaspoon salt
  • Crumbled feta
  • Kalamata olives
  • Extra herbs

Preparación

  1. 1

    Preheat the oven to 400°F and lightly grease a medium baking dish.

  2. 2

    Toss: In the baking dish, combine the chicken thighs with the olive oil, lemon zest, lemon juice, garlic powder, oregano, smoked paprika, coriander, salt, and black pepper, tossing until the chicken is evenly coated.

  3. 3

    Bake for about 30 minutes, or until the chicken is cooked through and golden.

  4. 4

    Layer: While the chicken bakes, toss the zucchini, bell pepper, and red onion with olive oil, cumin, salt, and pepper, then spread the vegetables in a single layer on a parchment-lined baking sheet.

  5. 5

    Roast for about 20 minutes, placing the sheet in the oven alongside the chicken, until the vegetables are tender and lightly caramelized.

  6. 6

    Cook: To make the rice pilaf, melt the butter in a medium pot over medium heat, add the orzo, and sauté for 2 to 3 minutes, stirring frequently, until lightly golden. Stir in the rice and cook for 2 more minutes.

  7. 7

    Rest: Add the lemon zest, lemon juice, chicken broth, and salt to the pot and bring to a boil, then reduce the heat to low, cover, and cook for 15 minutes. Remove from the heat and let the rice rest, covered, for 10 minutes before fluffing with a fork.

  8. 8

    Mix: In a small bowl, whisk together the Greek yogurt, mint, dill, and salt to make the yogurt sauce.

  9. 9

    Serve: Divide the rice, chicken, and roasted vegetables among serving bowls, then top with yogurt sauce, crumbled feta, Kalamata olives, extra herbs, and lemon wedges as desired.

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