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Monday, October 2, 2023

Smoky Hen with Roasted Tomato Pilaf

In search of a time-saving, wholesome and scrumptious recipe to make? This Smoky Hen with Roasted Tomato Pilaf is simple to make and covers your entire dietary bases.

The savory baked hen on this recipe pairs completely with the recent flavors from the tomatoes, onion and cilantro and is tremendous straightforward to customise and range for those who select. You can also make it vegetarian by swapping out the hen for tempeh (directions included within the recipe).

Relating to consuming, I wish to do not forget that with out the fitting constructing blocks your physique merely can’t construct muscle, and people constructing blocks embody the amino acids we get from dietary protein.

Research have proven that growing the quantity of top of the range protein in your weight-reduction plan might help optimize your well being, together with every thing from urge for food and weight regulation to wholesome ageing and athletic efficiency  (1).

Hen is the primary supply of protein (tempeh for the vegetarian possibility), and the rice and beans even have some protein however are primarily complicated carbohydrates, which give an ideal supply of vitality on your physique and assist regulate blood glucose ranges and metabolism (2).

This recipe is simple to make forward of time so you have got meals to seize and reheat and you’ll double it for those who’re cooking for extra folks.

Smoky Hen with Roasted Tomato Pilaf

Yield: 3 servings

You’ll need: Knife, slicing board, measuring spoons, measuring cups, spoon, medium pot, baking sheet, parchment paper, medium mixing bowl

KeyT=Tablespoon; tsp=teaspoon


For The Rice And Beans:

  • 1/2 cup yellow onion, chopped
  • 1/4 cup lengthy grain white rice
  • 1 can (15 oz) black beans, drained and rinsed
  • 3/4 cup low sodium hen or vegetable broth

For Hen and Tomatoes:

  • 2 (5-6 oz) boneless skinless hen breasts, or 1 bundle (8 oz) tempeh, minimize into even dimension items
  • 2 garlic cloves, minced
  • 2 tsp smoked paprika
  • 1/2 tsp sea salt
  • 2 T cilantro, minced
  • 2 cups cherry tomatoes, entire
  • 1/2 cup yellow onion, thinly sliced
  • 2 tsp olive oil


  1. Preheat the oven to 400 F. Line a baking sheet with parchment paper.
  2. In a small mixing bowl, add garlic, paprika, 1 T of the cilantro, and sea salt. Add hen or tempeh and toss to coat. Marinate for half-hour (this may be performed hours earlier than or in a single day).
  3. Whereas that’s marinating, warmth a medium pot over medium warmth and coat it with oil. Add the onions and cook dinner for 3-5 minutes, till softened. Stir within the rice, then add within the beans and broth. Convey to a boil, then cut back the warmth to low, cowl, and simmer for Quarter-hour. Let relaxation for 5-10 minutes earlier than uncovering.
  4. In the meantime, add the marinated hen or tempeh and the cherry tomatoes and onions to the baking sheet. Drizzle with olive oil and season greens with a ¼ tsp of sea salt. Bake for Quarter-hour, then flip and cook dinner for an extra 10-Quarter-hour or till the hen or tempeh is absolutely cooked.
  5. Serve the baked hen (or tempeh) tomatoes and onions with the rice and beans, and high with the remaining cilantro.

Get pleasure from!

Vitamin Details

Serving Dimension: 1 serving

Servings per Recipe: 3

Energy per Serving: 373

Protein: 33 grams

Carbohydrates: 44 grams

Fats: 8 grams

I hope you take pleasure in this recipe! Let me know within the feedback under for those who make it and the way it seems.

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  1. Phillips, Stuart M. et al. “Protein “necessities” past the RDA: implications for optimizing well being.” Utilized Physiology, Vitamin and Metabolism. Could 2016. Net. https://pubmed.ncbi.nlm.nih.gov/26960445/
  2. Holesh, Julie E., et al. “Physiology, Carbohydrates.” StatPearls, StatPearls Publishing, 25 July 2022. Net. https://pubmed.ncbi.nlm.nih.gov/29083823/

The publish Smoky Hen with Roasted Tomato Pilaf appeared first on The Betty Rocker.

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