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Smoky Rooster with Roasted Tomato Pilaf

Smoky Rooster with Roasted Tomato Pilaf


Searching for a time-saving, wholesome and scrumptious recipe to make? This Smoky Rooster with Roasted Tomato Pilaf is straightforward to make and covers your whole 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 may make it vegetarian by swapping out the hen for tempeh (directions included within the recipe).

On the subject of consuming, I prefer to do not forget that with out the precise constructing blocks your physique merely can’t construct muscle, and people constructing blocks embrace the amino acids we get from dietary protein.

Research have proven that rising the quantity of top quality protein in your food regimen may also help optimize your well being, together with every thing from urge for food and weight regulation to wholesome getting old and athletic efficiency  (1).

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

This recipe is straightforward to make forward of time so you’ve meals to seize and reheat and you’ll double it for those who’re cooking for extra individuals.

Smoky Rooster 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 Rooster and Tomatoes:

  • 2 (5-6 oz) boneless skinless hen breasts, or 1 package deal (8 oz) tempeh, reduce into even measurement 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 carried out 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 a further 10-Quarter-hour or till the hen or tempeh is totally cooked.
  5. Serve the baked hen (or tempeh,) tomatoes and onions with the rice and beans, and high with the remaining cilantro.

Take pleasure in!

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 get pleasure from this recipe! Let me know within the feedback beneath for those who make it and the way it seems.

Want some assist with wholesome consuming? When planning for the week, I take into consideration:

  • 2-3 breakfast choices I like
  • A couple of entrees that might double as dinner or lunch
  • A pair smoothie concepts which have complimentary substances to provide you selection along with your greens
  • A snack choice like selfmade protein muffins or a simple to make path combine for days you’re simply hungrier and need a bit of extra to eat.
  • Spherical out your plan with a few staple sides that you just want to have readily available day by day like an enormous blended greens salad and a few rice, quinoa or straightforward to seize candy potato chunks………after which make your grocery record round that.

Or, you may let me make the entire plan for you, with so many scrumptious, straightforward and wholesome recipes!

The 30 Day Problem Meal Plan consists of all of the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with loads of scrumptious choices and construction that can assist you eat proper for YOUR life!

Take a look at every thing included within the 30 Day Problem Meal Plan proper right here, and let me make your life simpler!


  1. Phillips, Stuart M. et al. “Protein “necessities” past the RDA: implications for optimizing well being.” Utilized Physiology, Vitamin and Metabolism. Might 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/

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