This award-winning, easy rice cup recipe, “Mediterranean Chicken and Rice Cups” can be made in 30 minutes, in a muffin tin, freezes well, and makes an excellent lunch box meal, snack, appetizer or main dish. A great alternative to cold sandwiches! They are also W-W friendly.
Servings12 servings
Calories292kcal
Equipment
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muffin tin
Ingredients:
- 1 cup wild rice
- 2 cups brown rice * I use minute rice
- 1 ½ cups shredded Chicken * about 2 small chicken breasts or use rotisserie chicken
- 2 teaspoon olive oil
- ⅓ cup sun-dried tomatoes in oil drained finely chopped
- 3 cloves garlic
- 3 large eggs slightly beaten
- ⅔ cup sliced black olives
- 1 cup Feta cheese I use light, crumbled
- 1 cup tzatziki sauce optional
Instructions:
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Preheat oven to 400 F/205 degrees C. Spray a muffin tin with non-stick cooking spray.
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Cook brown rice and wild rice as per package directions (or use canned wild rice, which requires no cooking)
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Meanwhile, while cooking rice, cook chicken breast in olive oil on stovetop, in a large skillet. over medium heat until no longer pink ** or use pre-cooked rotisserie chicken
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Finely chop sun-dried tomatoes, garlic and chicken in the food processor. If you do not have a food processor, they can be finely chopped with a knife.
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When rice is cooked, in a large bowl, add remaining ingredients (eggs, chicken mixture, black olives, feta cheese ) and mix well.
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Press mixture into muffin tins, and fill to about ¾ full. * Make sure you pack it in well with a spatula to ensure the rice cups stay intact!
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Cooking time: Bake in preheated oven for 15 minutes (until golden brown).
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Remove from oven and cool in pan for 5 minutes. Use a knife to loosen edges.
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Let cool at room temperature for another 5 minutes before removing.
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Gently remove with narrow spatula.
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Serve with tzatziki sauce, if desired. (This is really delicious!)
Notes
Nutrition Facts
Mediterranean Rice Cup Recipe
Amount Per Serving (1 cup)
Calories 292Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 3g19%
Cholesterol 68mg23%
Sodium 429mg19%
Potassium 316mg9%
Carbohydrates 38g13%
Fiber 2g8%
Sugar 2g2%
Protein 12g24%
Vitamin A 240IU5%
Vitamin C 1.4mg2%
Calcium 118mg12%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition
Serving: 1cup | Calories: 292kcal | Carbohydrates: 38g | Protein: 12g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 68mg | Sodium: 429mg | Potassium: 316mg | Fiber: 2g | Sugar: 2g | Vitamin A: 240IU | Vitamin C: 1.4mg | Calcium: 118mg | Iron: 1.5mg