Mediterranean Diet Arroz Imperial

Infused with the vibrant flavors of the Mediterranean, this Mediterranean Diet Arroz Imperial is a wholesome, reimagined version of the classic Cuban dish. Made with nutrient-packed brown rice, tender shredded chicken, and an array of fresh vegetables like red bell peppers, onions, and green peas, this layered casserole is spiced to perfection with turmeric, cumin, and oregano. A finishing touch of pitted green olives and fresh parsley adds briny and herbaceous notes to this satisfying, hearty meal. Perfect for a crowd-pleasing weeknight dinner or a make-ahead dish, this one-pot wonder embodies the essence of Mediterranean cuisine while being both healthy and deeply comforting.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 2 cups brown rice
• 4 cups water
• 3 tablespoons olive oil
• 1 pound boneless, skinless chicken breast
• 1 large onion, diced
• 3 garlic cloves, minced
• 1 large red bell pepper, diced
• 1 cup green peas, frozen
• 2 tablespoons tomato paste
• 1 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1.5 teaspoons salt
• 1 teaspoon black pepper
• 0.5 cup pitted green olives
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Transfer the rice to a medium pot, add 4 cups of water, and bring to a boil. Reduce the heat to low, cover, and simmer for about 35-40 minutes or until the rice is tender and water is absorbed. Fluff with a fork and set aside.

Step 2

While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken breast with a pinch of salt and black pepper, then add it to the skillet. Cook for approximately 7-8 minutes on each side until the chicken is fully cooked and no longer pink inside. Remove from the skillet, let it rest for 5 minutes, then shred the chicken with two forks and set aside.

Step 3

In the same skillet, add the remaining 2 tablespoons of olive oil. Add the diced onion and sauté for 3-4 minutes until translucent. Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 4

Add the diced red bell pepper and cook for 2-3 minutes to soften slightly. Stir in the tomato paste, turmeric powder, ground cumin, dried oregano, 1 teaspoon of salt, and 1 teaspoon of black pepper.

Step 5

Add the shredded chicken and green peas to the skillet, mixing well to coat the chicken and peas with the seasonings and vegetables. Cook for another 2 minutes until heated through.

Step 6

Preheat your oven to 350°F (175°C). In a greased baking dish, layer half of the cooked brown rice evenly across the bottom. Spread half of the chicken and vegetable mixture over the rice. Repeat with the remaining rice and chicken mixture, pressing down gently.

Step 7

Top with the pitted green olives, pressing them slightly into the top layer.

Step 8

Cover the dish with aluminum foil and bake in the preheated oven for 15 minutes. Remove the foil and bake for an additional 5 minutes.

Step 9

Remove from the oven and let the dish cool for a few minutes. Garnish with chopped fresh parsley before serving.

Nutrition Facts

Serving size	2537.9 grams (2537.9g)

Amount per serving	% Daily Value*
Calories	1999

Total Fat 73.50g	94%
Saturated Fat 13.70g	69%
Polyunsaturated Fat 4.20g
Cholesterol 386mg	129%
Sodium 5105mg	222%
Total Carbohydrate 160.20g	58%
Dietary Fiber 28.50g	102%
Total Sugars 27.60g
Protein 167.80g	336%

Vitamin D 23IU	114%
Calcium 453mg	35%
Iron 18mg	99%
Potassium 3200mg	68%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.5%

Protein: 34.0%

Carbs: 32.5%