Sumac Chicken and Roast Carrot Rice Bake
Bronzed sumac yoghurt chicken thighs baked over lemony rice with sweet carrots, chickpeas and grated courgette tucked through the grains.
Ingredients
Serves 4- 800gboneless, skinless chicken thighs
- 200gGreek yoghurt
- 2 tbspsumac
- 15mllemon juice
- 2gfinely grated lemon zest
- 3garlic cloves, finely grated
- 1 tbspolive oil
- 300gbasmati rice, rinsed well
- 400gcarrots, cut into 1cm pieces
- 200gcourgette, coarsely grated
- 240gdrained chickpeas (about 1 × 400g tin), rinsed
- 650mlhot chicken stock
- fine salt
- black pepper
Method
- Heat the oven to 200°C/180°C fan. In a large bowl, mix the yoghurt, sumac, lemon zest, lemon juice, garlic, olive oil, a good pinch of salt and plenty of black pepper. Coat the chicken thoroughly and leave it while you build the rice.
- Tip the rinsed rice, carrots and chickpeas into a deep 30 x 25cm roasting tin. Season with a small pinch of salt and black pepper, then pour over the hot stock and stir once to spread everything evenly.
- Scatter over the grated courgette and gently press it into the rice so it cooks into the grains rather than sitting on top. Lay the yoghurt-coated chicken thighs across the rice, scraping over every last bit of the marinade.
- Cover the tin tightly with foil and bake for 30 minutes until the rice is nearly tender and the carrots are starting to soften.
- Remove the foil and bake for 18 minutes until the chicken is deeply golden at the edges, the rice is tender and the chicken is steaming hot throughout with no pink remaining. It should reach 75°C for 30 seconds at its thickest point.
- Rest the bake, uncovered, for 10 minutes until any surface liquid has been absorbed and the rice is fluffy rather than wet.
- Spoon from the bottom of the tin so each plate gets rice, vegetables, chickpeas and chicken.
Per serving
- kcal
- 745
- protein
- 56.9g
- fibre
- 10g
- carbs
- 87.4g
- fat
- 17g
Cook this in Chop it
Get the app to scan your fridge, plan the week, and shop in one tap.