Healthy Chicken and Rice Recipe
created by
Michelle J. 10/03/2023
"Same as dinner last night - chicken breast brown rice lentils red pepper onion and Spanish olives."
Ingredients
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 1 cup brown rice
- 1 cup cooked lentils
- 1 red bell pepper, diced
- 1 medium onion, diced
- 1/2 cup Spanish olives, sliced
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 2 cups spinach (optional for added fiber)
Instructions
- 1. Rinse the brown rice under cold water and cook according to package instructions (about 20-25 minutes).
- 2. While the rice is cooking, heat olive oil in a large skillet over medium heat.
- 3. Season the chicken breasts with garlic powder, paprika, salt, and pepper. Add to the skillet and cook for about 6-7 minutes on each side, or until fully cooked.
- 4. Remove the chicken from the skillet and let it rest for a few minutes before slicing.
- 5. In the same skillet, add the diced onion and red bell pepper. Sauté for about 5 minutes until softened.
- 6. Stir in the cooked lentils and sliced olives, cooking for an additional 3-4 minutes.
- 7. If using, add the spinach and cook until wilted.
- 8. Serve the chicken over a bed of brown rice, topped with the lentil and vegetable mixture.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 400 kcal |
| Protein | 35g |
| Carbohydrates | 45g |
| Fiber | 10g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 2g |
Health Benefits
This dish is packed with lean protein from the chicken, which helps keep you full and supports muscle maintenance. The brown rice and lentils provide complex carbohydrates and fiber, promoting digestive health and sustained energy. Spinach adds additional vitamins and minerals, making this meal a well-rounded option for various diets, including Mediterranean and balanced eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens and a light vinaigrette.
- Serve with a glass of water infused with lemon for added flavor.
- Garnish with fresh herbs like parsley or cilantro for extra freshness.
Recipe Variations and Adjustments
chicken and rice recipe
Keep the base ingredients the same, focusing on the chicken and rice ratio.
chicken breast recipe
Use only chicken breasts and serve with a side of steamed vegetables.
chicken and broccoli recipe
Replace the red bell pepper with steamed broccoli for a different flavor and added nutrients.
FAQs About This Recipe
Can I use frozen chicken breasts for this recipe?
Yes, just ensure they are fully thawed before cooking.
How can I make this dish spicier?
Add red pepper flakes or a dash of hot sauce to the chicken while cooking.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the fridge and reheats nicely.
Can I substitute the lentils with another legume?
Yes, chickpeas or black beans would work well as substitutes.
What can I serve with this dish?
A light salad or steamed vegetables would complement it nicely.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Chicken and Rice Recipe for its perfect balance of lean protein and fiber-rich ingredients, making it a satisfying choice for weight loss. It's not only easy to prepare but also versatile enough to enjoy at home or on the go. The combination of flavors keeps your taste buds happy while supporting your health goals, making it a delightful addition to your meal rotation.
Recipe created by Fitmate Coach; inspired by Michelle J.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (1)
"Same as dinner last night - chicken breast brown rice lentils red pepper onion and Spanish olives."