High-Protein Mediterranean Spiced Chicken & Rice

if you’re looking for a rich, aromatic, and deeply flavorful meal, this Mediterranean Spiced Chicken & Yellow Rice skillet is an absolute winner!

Juicy chicken thighs are marinated in warm spices, sumac, and citrus, then oven-roasted until crisp and golden. Served over a bed of fluffy rice infused with caramelized onions, garlic, cardamom, and tomato paste, this high-protein single-pan dish delivers restaurant-quality flavor with simple ingredients.

Prep time, Cook time, Servings

• Prep time: 15 minutes (plus marinating)

• Cook time: 30 minutes

• Yield: 4 servings

Ingredients

For the Rice Base

• 1 cup basmati rice, cooked in a rice cooker or stovetop with 2 cups water

For the Spiced Chicken Thighs

• 1.5 lbs (680g) boneless, skinless chicken thighs

• 1 tbsp tomato paste

• 2 cloves fresh garlic, minced

• Juice of 1 lime or lemon

• 1 tbsp olive oil

• Spices: 1 tsp cumin, 1 tsp sumac, ½ tsp turmeric, ½ tsp ground ginger, ¼ tsp cinnamon, salt, & pepper

For the Mediterranean Rice Sauce & Aromatics

• 1 tbsp butter

• 1 medium yellow onion, finely diced

• 2 cloves fresh garlic, minced

• 1 tbsp tomato paste

• Whole aromatics: 2 cardamom pods, 2 whole cloves, 1 bay leaf (feuille de laurier)

• Spices: ½ tsp cumin, ½ tsp turmeric, ¼ tsp cinnamon, salt, & pepper

For Topping & Garnish

• 1 small tomato, finely chopped

• ¼ red onion, thinly sliced

• Fresh parsley or cilantro, finely chopped

• Sumac, for dusting

Step-by-Step Instructions

1. Cook the Rice 🍚

Start by cooking 1 cup of rinsed basmati rice in a rice cooker or on the stovetop according to package instructions until tender and fluffy. Set aside.

2. Marinate & Bake the Chicken 🍗

In a large bowl, combine the chicken thighs, tomato paste, minced garlic, lime juice, olive oil, cumin, sumac, turmeric, ginger, cinnamon, salt, and pepper. Mix until evenly coated. Place on a parchment-lined baking sheet and bake at 400°F (200°C) for 20–22 minutes until fully cooked and browned around the edges.

3. Build the Sauce & Toss the Rice 🌾

Melt 1 tbsp butter in a large skillet over medium heat. Add the diced onion and sauté until soft and translucent. Add the minced garlic, tomato paste, cardamom pods, whole cloves, bay leaf, and ground spices. Stir constantly for 1–2 minutes until fragrant. Add the pre-cooked basmati rice directly to the skillet and toss gently until every grain is warm, golden, and coated in the aromatic sauce.

4. Assemble & Serve ✨

Place the baked chicken thighs directly on top of the warm yellow rice. Top with fresh chopped tomatoes, red onion, parsley, and a light sprinkle of sumac. Squeeze fresh lime juice over the top before serving!

📊 Estimated Macros (Per Serving)