Fiery Chicken Thighs with Persian Rice

Gluten Free
Health score
8%
Fiery Chicken Thighs with Persian Rice
60 min.
4
597kcal

Suggestions

Ingredients

  •  skin-on chicken thighs bone-in
  • 1.5 tablespoons butter 
  • 2.5 tablespoons canola oil divided
  • tablespoon garlic fresh minced
  • 0.3 teaspoon ground coriander 
  • 1.5 teaspoons ground cumin divided
  • 0.5 teaspoon ground turmeric 
  • teaspoon kosher salt divided
  • 0.8 cup onion chopped
  • 0.5 cup greek yogurt plain 2% reduced-fat
  • cups water 
  • 0.8 cup rice long-grain white
  • tablespoon sambal oelek fresh (ground chile paste)

Equipment

  • bowl
  • frying pan
  • sauce pan
  • aluminum foil
  • broiler
  • ziploc bags
  • kitchen towels
  • spatula
  • broiler pan

Directions

  1. Bring 5 cups water to a boil in medium saucepan.
  2. Add rice; boil 10 minutes.
  3. Drain. Rinse rice; drain.
  4. Heat a medium, heavy-bottomed skillet over medium heat.
  5. Add 1 1/2 teaspoons oil to pan; swirl to coat.
  6. Add onion, and cook 5 minutes. Stir in 1 teaspoon cumin, 3/4 teaspoon salt, and turmeric; cook 1 minute.
  7. Combine rice, onion mixture, and yogurt in a bowl.
  8. Return pan to medium-high heat.
  9. Add butter and 1 tablespoon oil to pan; swirl until butter melts.
  10. Add rice mixture to pan, lightly packing rice down. Reduce heat to medium-low. Wrap a clean, dry dish towel around the lid, tying it at the handle; place prepared lid on pan. Cook rice, covered, over medium-low heat 10 minutes (do not stir or uncover). Reduce temperature to low; cook an additional 20 minutes or until rice is tender on top and a golden crust forms on bottom.
  11. Loosen the rice crust with a rubber spatula around the edges.
  12. Place a plate over the top of pan, and invert the rice onto plate, browned side up.
  13. While rice cooks, preheat broiler to high.
  14. Combine remaining 1 tablespoon oil, remaining 1/2 teaspoon cumin, sambal oelek, garlic, and coriander in a small bowl, stirring well. Scrape spice paste into a zip-top plastic bag.
  15. Add chicken to bag; seal. Toss to coat.
  16. Let stand 20 minutes.
  17. Remove chicken from bag; discard marinade.
  18. Sprinkle chicken evenly with remaining 1/4 teaspoon salt.
  19. Place chicken, skin-side up, on a foil-lined broiler pan coated with cooking spray. Broil 8 minutes or until browned. Turn chicken over; broil an additional 4 minutes or until done.
  20. Serve with rice.

Nutrition Facts

Calories597kcal
Protein19.78%
Fat57.13%
Carbs23.09%

Properties

Glycemic Index
44.55
Glycemic Load
17.52
Inflammation Score
-9
Nutrition Score
15.664347780787%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.5mg
Kaempferol
0.2mg
Myricetin
0.04mg
Quercetin
6.12mg

Nutrients percent of daily need

Calories:596.52kcal
29.83%
Fat:37.6g
57.84%
Saturated Fat:9.94g
62.12%
Carbohydrates:34.18g
11.39%
Net Carbohydrates:32.98g
11.99%
Sugar:2.54g
2.82%
Cholesterol:154.15mg
51.38%
Sodium:755.65mg
32.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.29g
58.57%
Selenium:35.35µg
50.5%
Vitamin B3:7.48mg
37.42%
Phosphorus:322.22mg
32.22%
Vitamin B6:0.64mg
32.18%
Manganese:0.52mg
26.17%
Vitamin B5:1.96mg
19.57%
Vitamin B12:1.11µg
18.48%
Vitamin B2:0.3mg
17.43%
Zinc:2.49mg
16.57%
Vitamin E:2.05mg
13.65%
Potassium:460.67mg
13.16%
Magnesium:49.57mg
12.39%
Copper:0.23mg
11.71%
Iron:2.02mg
11.22%
Vitamin B1:0.16mg
10.92%
Vitamin K:9.95µg
9.48%
Calcium:79.16mg
7.92%
Vitamin A:263.17IU
5.26%
Fiber:1.21g
4.83%
Vitamin C:3.63mg
4.4%
Folate:15.35µg
3.84%
Source:My Recipes