Smokey Hen with Roasted Tomato Pilaf


On the lookout for a time-saving, wholesome and scrumptious recipe to make? This Smokey Hen with Roasted Tomato Pilaf is straightforward to make and covers your entire dietary bases.

The savory baked rooster on this recipe pairs completely with the recent flavors from the tomatoes, onion and cilantro and is tremendous straightforward to customise and differ when you select. You may make it vegetarian by swapping out the rooster for tempeh (directions included within the recipe).

In terms of consuming, I wish to keep in mind that with out the suitable 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 quality protein in your weight loss plan will help optimize your well being, together with every part from urge for food and weight regulation to wholesome growing old and athletic efficiency  (1).

Hen is the primary supply of protein (tempeh for the vegetarian choice), and the rice and beans even have some protein however are primarily advanced carbohydrates, which offer a fantastic supply of vitality on your physique and assist regulate blood glucose ranges and metabolism (2).

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

Smokey Hen with Roasted Tomato Pilaf

Yield: 2 servings

You will have: Knife, reducing 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 rooster or vegetable broth

For Hen and Tomatoes:

  • 2 (5-6 oz) boneless skinless rooster breasts, or 1 bundle (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, complete
  • 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 rooster or tempeh and toss to coat. Marinate for half-hour (this may be completed 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 prepare dinner for 3-5 minutes, till softened. Stir within the rice, then add within the beans and broth. Deliver to a boil, then scale 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 rooster 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 prepare dinner for a further 10-Quarter-hour or till the rooster or tempeh is totally cooked.
  5. Serve the baked rooster (or tempeh) tomatoes and onions with the rice and beans, and prime with the remaining cilantro.

Get pleasure from!

Diet Information

Serving Measurement: 1 serving

Servings per Recipe: 2

Energy per Serving: 559

Protein: 50 grams

Carbohydrates: 66 grams

Fats: 11 grams

I hope you take pleasure in this recipe! Let me know within the feedback under when you 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, Diet and Metabolism. Could 2016. Internet.
  2. Holesh, Julie E., et al. “Physiology, Carbohydrates.” StatPearls, StatPearls Publishing, 25 July 2022. Internet.

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