Smoky Hen with Roasted Tomato Pilaf

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 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 in case you select. You can also make it vegetarian by swapping out the rooster for tempeh (directions included within the recipe).

In terms of consuming, I wish to do not forget that with out the precise 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-reduction plan can assist optimize your well being, together with every little thing from urge for food and weight regulation to wholesome growing old and athletic efficiency  (1).

Hen is the principle supply of protein (tempeh for the vegetarian choice), and the rice and beans even have some protein however are primarily advanced carbohydrates, which offer an awesome supply of power on 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 may double it in case you’re cooking for extra individuals.

Smoky Hen with Roasted Tomato Pilaf

Yield: 3 servings

You will want: 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 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 dimension 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 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 prepare dinner for 3-5 minutes, till softened. Stir within the rice, then add within the beans and broth. Carry 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 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 an extra 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 high with the remaining cilantro.

Get pleasure from!

Diet Information

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 beneath in case you make it and the way it seems.

Take a look at the Physique Gasoline System to take the guesswork (and the WORK) out of meal planning, and assist your wholesome, match physique within the course of!

Fueling with the precise stability of vitamins will…

  • Help you with nice power all day lengthy
  • Velocity up muscle constructing and fats loss – particularly when mixed with common train
  • ELIMINATE the necessity to endlessly depend, observe or fear about energy, factors or numbers
  • Assist you LOOK and FEEL YOUR PERSONAL BEST… and keep that manner – all whereas consuming meals that style nice!

The Physique Gasoline System makes use of my easy, confirmed Consuming Sorts to make it straightforward to remain on observe. It additionally provides you wholesome, fat-burning recipes and meals you may eat to feel and appear your BEST every single day!

Recipes like….

That is my signature consuming system and it incorporates 6 weeks of done-for-you meal planning and recipe guides! You’ll not solely study the methods which have given me long-term success, but additionally benefit from the time-saving advantages of getting all of it deliberate out for you!

Study extra proper right here, and discover out why individuals love this program a lot!


  1. Phillips, Stuart M. et al. “Protein “necessities” past the RDA: implications for optimizing well being.” Utilized Physiology, Diet and Metabolism. Could 2016. Net.
  2. Holesh, Julie E., et al. “Physiology, Carbohydrates.” StatPearls, StatPearls Publishing, 25 July 2022. Net.

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


Leave a Reply

Back To Top
Theme Mode