Baked Lemon with Oregano Rice
When it comes to wholesome, nourishing meals, this Baked Lemon Chicken with Oregano Rice is a standout. Bursting with Mediterranean flavours and packed with essential nutrients, this dish is perfect for a family dinner or meal prep. The combination of lean protein, healthy fats, and fibre-rich whole grains makes it both delicious and deeply satisfying.
Nutritional Benefits of Key Ingredients:
Chicken (Protein Powerhouse): Free-range chicken thighs and breasts provide high-quality protein, essential for muscle repair, immune function, and overall energy levels. The bone-in, skin-on thighs contribute extra juiciness while also offering collagen, which supports joint and skin health.
Lemons (Vitamin C Boost): The zest and juice from fresh lemons bring a vibrant citrus flavour while offering a significant dose of vitamin C. This powerful antioxidant supports the immune system, enhances iron absorption, and promotes glowing skin.
Garlic (Heart & Immune Support): Garlic is a nutritional powerhouse, known for its anti-inflammatory and antimicrobial properties. It helps reduce blood pressure, supports heart health, and strengthens the immune system.
Oregano (Antioxidant-Rich Herb): Dried oregano is packed with antioxidants and compounds that support digestion and reduce inflammation. It also contributes to overall gut health.
Olive Oil (Healthy Fats): Extra virgin olive oil is rich in monounsaturated fats and polyphenols, which help lower bad cholesterol (LDL) while protecting against heart disease and inflammation.
Brown Jasmine Rice (Whole Grain Goodness): Unlike white rice, brown jasmine rice retains its bran and germ, offering more fibre, vitamins, and minerals. It provides sustained energy, supports digestion, and helps regulate blood sugar levels.
Red Onion (Antioxidant Powerhouse): Red onions are rich in quercetin, a powerful flavonoid with anti-inflammatory and immune-boosting benefits. They also support gut health and provide a natural sweetness to balance the tangy lemon.
INGREDIENTS
For the chicken:
4 free-range chicken thighs (bone-in, skin-on)
2 free-range large chicken breasts (skin-on, halved)
2 lemons (zest & 1/4 cup lemon juice)
2 tbsp dried oregano
6 cloves of garlic (minced)
1 tsp salt
For the rice:
2 tbsp olive oil
1 large red onion (chopped)
1 1/4 cups brown jasmine rice
350ml fresh stock (chicken or vegetable)
250ml water
1.5 tbsp dried oregano
1/2 tsp sea salt
Freshly ground black pepper
To garnish:
Sliced, pan-fried lemon slices
Fresh oregano
METHOD
Marinate the Chicken: In a large bowl, combine the chicken, lemon zest, juice, oregano, garlic, and salt. Massage the marinade into the chicken. Cover and refrigerate for at least 1 hour (preferably overnight for deeper flavour).
Preheat the Oven: Set to 180°C (350°F).
Brown the Chicken: Heat 1 tbsp olive oil in a heavy-based pan with a lid. Cook the chicken skin-side down until golden brown, then flip and cook the other side. Remove and set aside.
Sauté the Lemon Slices: In the same pan, cook the lemon slices until they begin to brown. Set aside for garnish.
Prepare the Rice: Pour off excess fat, wipe the pan, and heat the remaining 1 tbsp olive oil. Sauté the red onion until translucent.
Combine Ingredients: Stir in the rice, stock, water, dried oregano, sea salt, and reserved marinade. Bring to a simmer for 30 seconds.
Bake the Dish: Return the chicken to the pan, cover with the lid, and bake for 35 minutes. Then, remove the lid and cook for another 10 minutes, or until the liquid is absorbed and the rice is tender.
Rest & Garnish: Allow to rest for 5 minutes before garnishing with pan-fried lemon slices and fresh oregano.
