Unlocking the Nutritional Secrets of Greek Chicken Risoni in a Whole Health Flexi-Plan Diet

The Mediterranean Meets Whole Health Flexi-Plan

The Mediterranean diet, renowned for its health benefits, has been a topic of interest for nutritionists worldwide. When combined with the principles of the Whole Health Flexi-Plan diet, the Greek Chicken Risoni dish emerges as a nutritional powerhouse. But what makes this dish so special?

1. A Protein-Packed Delight

Chicken, the primary ingredient in our dish, is a lean source of protein. Protein is essential for muscle repair, immune function, and energy. Incorporating lean meats like chicken can aid in weight management and reduce the risk of heart disease.

2. Olive Oil: The Heart’s Best Friend

Olive oil, a staple in Mediterranean cuisine, is rich in monounsaturated fats. These fats have been linked to reduced risk of heart disease. A study published in the New England Journal of Medicine found that those who consumed an olive oil-rich diet had fewer cardiovascular events than those on a reduced-fat diet.

3. Harnessing the Power of Vegetables

Zucchinis and bell peppers aren’t just for taste; they’re packed with vitamins and minerals. These vegetables are high in fiber, which aids digestion and helps maintain a healthy gut.

4. The Magic of Tomatoes

Tomatoes, both crushed and in cherry form, are rich in lycopene, a powerful antioxidant. Lycopene has been linked to many health benefits, including reduced risk of heart disease and cancer. [✔]

5. The Oregano Effect

Oregano isn’t just a flavor enhancer. It’s packed with antioxidants and has anti-bacterial properties. A study in the Journal of Agricultural and Food Chemistry found oregano to have the highest antioxidant activity among herbs. [1]

6. Lemon: More Than Just a Citrus Twist

Lemon zest and juice are rich in vitamin C, essential for skin health and immune function. According to the National Library of Medicine, vitamin C also aids in the absorption of iron from plant-based foods.

7. The Flexi-Plan Advantage

The Whole Health Flexi-Plan diet emphasizes flexibility and balance. By incorporating dishes like the Greek Chicken Risoni, you’re not just indulging in a flavorful meal but also ensuring a balanced intake of carbs, proteins, and healthy fats.

8. Gluten-Free Goodness

For those with gluten sensitivities or celiac disease, this dish stands out as a safe and delicious option. Gluten-free diets have been linked to improved digestive health and increased energy levels, as highlighted by the Celiac Disease Foundation.

9. Who Can Enjoy This Dish?

Given its rich nutritional profile, this dish is suitable for:

• Those on a Mediterranean diet
• Individuals on a gluten-free regimen
• Anyone following the Whole Health Flexi-Plan diet

10. Conclusion: A Dish for Health and Pleasure

The Greek Chicken Risoni, when aligned with the Whole Health Flexi-Plan diet, is more than just a meal. It’s a testament to how delicious dishes can also be nutritional powerhouses. With every bite, you’re not just savoring taste but also nourishing your body.

Print Recipe

Unlocking the Nutritional Secrets of Greek Chicken Risoni in a Whole Health Flexi-Plan Diet

Author: Silver Fork Gluten Free Cooking Method: One-Pot Cuisine: Mediterranean Courses: Chicken Recipes Collection Recipe Keys: Gluten Free M Mediterranean Diet W Whole Health Flexi-Plan

Difficulty: Beginner Prep Time 15 mins Cook Time 35 mins Total Time 50 mins

Servings: 4 Calories: 520

Best Season: Summer

Description

Dive into a delightful Mediterranean-inspired dish that's not only gluten-free but also aligns with the Whole Health Flexi-Plan diet. This one-pot wonder is packed with lean protein, fresh vegetables, and aromatic herbs, ensuring a nutritious and flavorful meal that's easy to prepare and even easier to enjoy.

Ingredients

Servings

For the Lemon Herb Chicken:

• 1 lb chicken thighs (boneless skinless, cut into 1" pieces)
• 2 garlic cloves (finely minced)
• 1 tbsp fresh oregano (chopped)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Zest of 1 lemon
• ¹⁄₂ tsp Himalayan pink salt
• ¹⁄₂ tsp freshly ground black pepper

For the Gluten-Free Risoni:

• 2 tbsp olive oil
• 2 garlic cloves (minced)
• 1 small onion (diced)
• 2 medium zucchinis (diced)
• 1 red bell pepper (diced)
• 1 tbsp fresh oregano (chopped)
• 2 ¹⁄₂ cup cups low-sodium chicken broth
• 14 oz canned crushed tomatoes (ensure gluten-free)
• 1 tbsp tomato paste (ensure gluten-free)
• 1 ¹⁄₂ cup gluten-free orzo/risoni
• 1 ¹⁄₂ cup cherry tomatoes (halved)
• 1 tsp Himalayan pink salt
• ¹⁄₂ tsp freshly ground black pepper

Garnish:

• 2 tbsp fresh lemon juice
• ¹⁄₂ cup Greek feta cheese (crumbled (ensure gluten-free))
• Fresh oregano leaves
• black olives

Instructions

1. Marinate the Chicken: In a mixing bowl, combine all the Lemon Herb Chicken ingredients. Mix well and let it marinate for at least 20 minutes.

2. Preheat Oven: Set your oven to 350°F (180°C).

3. Cook the Chicken: In a large ovenproof skillet, heat 1 tbsp of olive oil over medium-high heat. Add the marinated chicken and cook until lightly browned. Remove and set aside.

4. Sauté Vegetables: In the same skillet, add another tbsp of olive oil. Sauté garlic and onion until translucent. Add zucchini and bell pepper, cooking for another 2 minutes.

5. Combine Ingredients: Stir in the risoni, fresh oregano, chicken broth, crushed tomatoes, tomato paste, salt, and pepper. Evenly distribute the browned chicken and cherry tomatoes on top.

6. Bake: Once simmering, transfer the skillet to the preheated oven and bake for 15 minutes. The risoni should be tender yet firm.

7. Garnish and Serve: Remove from the oven and drizzle with fresh lemon juice. Sprinkle crumbled feta cheese and fresh oregano leaves on top. Serve hot.

Nutrition Facts

Servings 4

---

Amount Per Serving

Calories 520kcal

% Daily Value *

Total Fat 25g39%

Saturated Fat 7g35%

Cholesterol 95mg32%

Sodium 1050mg44%

Potassium 1050mg30%

Total Carbohydrate 48g16%

Dietary Fiber 5g20%

Sugars 9g

Protein 28g57%

---

Vitamin A 1500 IU

Vitamin C 65 mg

Calcium 200 mg

Iron 4 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Gluten-free Greek chicken risoni, Mediterranean chicken orzo, Healthy one-pot meals, Whole Health Flexi-Plan recipes, Nutritious chicken dishes.