chickpeas and tzatziki

A super healthy, one-pan, high-protein banger is on the table in under 30 minutes. What’s not to love?

Crispy Chicken, Brown Rice, Chickpeas & Tzatziki

Courgette

Red Onion

Bone-In Skin-On Chicken Thigh

Parsley

Lemon Wedge

Cucumber

5% Fat Greek Yoghurt

Dill

Garlic Clove

Lemon

Brown Rice

Drained Cooked Chickpeas

Smoked Paprika

Cumin

Coriander

MSG (optional)

Place the chicken thighs skin-side down on a chopping board. Run a knife along each side of the bone to expose the bone. Using scissors, cut underneath the bone to remove it. Repeat with the remaining chicken thighs.

Cut the courgette in half lengthways and then into half moons. Cut the red onion into large chunks.

Add the chicken, skin side down into a cold, large frying pan and set it over a medium heat. Cook for 10-15 mins until the chicken skin is golden brown. 

While the chicken is cooking, make the tzatziki. Grate the cucumber into a bowl and season with salt. Set aside for 5 mins then squeeze out the excess water. Meanwhile, chop the dill then add to the squeezed cucumber along with the yoghurt, the zest of the lemon and the juice of ½ the lemon. Grate in the garlic. Mix well to combine then season to taste with salt. Set aside.

When the chicken skin is golden brown and crispy, flip the chicken thighs and cook for a further 2 mins. Remove them from the pan and set aside.

Add the red onion, courgette and spices to the pan. Grate in the garlic then cook over a medium heat until soft. (If anything catches on the bottom of the pan, just add a little water and scrape it up). Add the drained chickpeas and cooked rice to the pan. Cook over a medium heat for 2-3 mins until everything has come together. Season with salt, pepper and MSG.

Meanwhile, pick the parsley leaves and cut the chicken into thick slices.

To serve, divide the rice between plates then top with the chicken and tzatziki. Sprinkle over the parsley and finish with a lemon wedge.

Nice and quick to cook but I found it rather bland.  Might be because I used skinless thighs (didn't want the excess fat!). Tsatziki added some flavour.

Really quick & tasty-even better as leftovers! Bought store bought tzatziki (running late) but still yum.

Are 2 lemons necessary for the tzatziki? It only says zest and the juice of 1/2

Haven’t made this yet, can’t figure out from the ingredients why each portion would be 1047kcal?

Very tasty meal! I didn't add the cumin or paprika as it doesn't mention it in the steps :(

Delicious. The homemade garlicky tzatziki , the crispy chicken and the soft brown rice - amazing combo and so filling!

Really tasty 😋 very filling and easy to make. I added courgette because I had some 🤷‍♂️ Kitchen smelled lovely!

I liked the method of cooking the chicken thighs, they came out juicy with crispy skin. However I found it all quite bland even after adding more of the spices than the recipe says to.

Delicious! I did marinate the chicken beforehand but that’s just personal preference.

So good! For those worried about cals, you could pour out the fat rather than cook the rest in it, but it does make it tasty. Also it's quite a big portion with 2 thighs per person (I guess that's how he gets the protein up though), you could just have one.

The recipe doesn't tell us how the garlic should be prepared

Really delicious. I recommend using good quality chickpeas with some of the chickpea juice to make a little bit of a thick coating. Also is nice with basmati rice and aubergine.

Confused as to how this is 1,000+ calories per serving - is the nutrition correct?

Seriously good meal that. Easy midweeker added to the future playing squad. Got excited and spaffed the tzatziki everywhere at the concession of aesthetic appeal.  Not sure how you’re supposed to mix the rice in the veg and also add the veg on top of the rice after but hey, I’m not a trained chef.

https://players.brightcove.net/6113368299001/default_default/index.html?videoId=6368195937112

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