Can I make Chicken & Rice Meal with Tomato Salad ahead of time?

Absolutely! This dish is perfect for meal prep. Just store the cooked chicken and rice in airtight containers in the fridge. For the tomato salad, keep it undressed until just before eating to maintain its crunch. Everything stays fresh for up to four days, making it great for busy weeks.

Is this meal suitable for weight loss?

Yes, the Chicken & Rice Meal with Tomato Salad can fit into a weight-loss plan. It's high in protein, which helps keep you full, and the tomato salad adds fiber and nutrients with minimal calories. Choose brown rice for even more fiber, and keep your portion sizes balanced.

Can I use a different grain instead of rice?

Sure! Quinoa, couscous, bulgur, or even cauliflower rice are excellent substitutes. Just adjust the cooking times accordingly. These grains offer a twist on the classic recipe while still keeping it healthy and delicious.

What spices go best with this recipe?

Some of the best spices include garlic powder, paprika, cumin, turmeric, and a pinch of cinnamon or allspice. Fresh herbs like parsley or mint also enhance both the rice and the salad, adding layers of flavor that make this dish stand out. Still curious about how to balance meals or plan weekly menus? You may also enjoy our beginner’s guide to clean eating — full of simple ideas that work for any schedule.

Chicken & Rice Meal with Tomato Salad Recipe

Description

A delicious and easy Chicken & Rice Meal with Tomato Salad, combining juicy spiced chicken, fluffy rice, and a fresh, tangy tomato salad. Perfect for busy weeknights or meal prep, this dish is healthy, flavorful, and full of Mediterranean flair.

Ingredients

Scale

4 boneless, skinless chicken thighs or breasts
1 tbsp olive oil
1 tsp garlic powder
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp turmeric
Salt and pepper to taste
1 1/2 cups basmati or jasmine rice
1 tbsp olive oil
2 1/2 cups low-sodium chicken broth
Salt to taste
Optional: 1/4 cup vermicelli noodles (broken)
2 cups cherry tomatoes, halved
1/2 small red onion, thinly sliced
2 tbsp chopped fresh parsley or mint
1 tbsp olive oil
1 tbsp fresh lemon juice
1/2 tsp sumac (optional)
Salt to taste

Instructions

Mix olive oil, garlic powder, cumin, paprika, turmeric, salt, and pepper in a bowl. Coat the chicken and marinate for at least 30 minutes.
Rinse the rice under cold water to remove excess starch.
In a saucepan, heat olive oil and toast vermicelli (if using) and rice for 2–3 minutes until golden.
Add chicken broth and a pinch of salt. Bring to a boil, then cover and simmer for 15 minutes until rice is cooked.
Cook the chicken: either pan-sear for 6–7 minutes per side or bake at 400°F (200°C) for 20–25 minutes until fully cooked.
Mix cherry tomatoes, red onion, parsley, olive oil, lemon juice, sumac (if using), and salt in a bowl to prepare the salad.
Fluff the rice, plate with the chicken, and serve with the tomato salad.
Garnish with herbs or lemon wedges if desired. Enjoy!

Notes

Swap chicken with tofu or chickpeas for a vegetarian option.
Use brown rice or quinoa for a fiber-rich alternative.
Add a dollop of Greek yogurt on the side for extra creaminess.

Prep Time: PT15M
Cook Time: PT25M
Category: Dinner
Method: Stovetop & Oven
Cuisine: Mediterranean

Nutrition

Serving Size: 1 plate
Calories: 480 kcal
Sugar: 4g
Sodium: 410mg
Fat: 18g
Saturated Fat: 3g
Unsaturated Fat: 13g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 3g
Protein: 34g
Cholesterol: 85mg

Keywords: chicken rice dish, tomato side salad, Mediterranean chicken, healthy chicken dinner, chicken and rice recipe, easy chicken meal, fresh tomato salad