Healthy Chicken and Rice Recipe
created by
Angella B. 04/17/2024
"no details"
"Bravo Angella! Youve successfully hit your weekly target of protein and fiber-rich dinners. Its fantastic to see you taking such positive steps towards your health goals. I hope youre finding these meals as enjoyable as they are beneficial. Remember its not just about the health benefits but also about discovering new flavors and enjoying your meals. Keep exploring and experimenting with different protein and fiber-rich foods to keep your dinners exciting."
See commentsIngredients
- 2 cups brown rice
- 1 lb chicken breast, skinless and boneless
- 2 cups carrots, sliced
- 2 cups mixed greens (spinach, kale, or collard greens)
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- Salt and pepper to taste
- 1 tablespoon low-sodium soy sauce (optional)
Instructions
- 1. Rinse the brown rice under cold water until the water runs clear. Cook according to package instructions, using water or low-sodium broth.
- 2. While the rice is cooking, heat olive oil in a large skillet over medium heat. Add minced garlic and grated ginger, sautéing for about 1 minute until fragrant.
- 3. Add the sliced carrots to the skillet and cook for 5-7 minutes until they start to soften.
- 4. Season the chicken breast with salt and pepper. Push the carrots to the side of the skillet and add the chicken. Cook for about 6-7 minutes on each side until fully cooked.
- 5. Once the chicken is cooked, remove it from the skillet and let it rest for a few minutes before slicing.
- 6. In the same skillet, add the mixed greens and sauté until wilted, about 3-4 minutes. Add soy sauce if desired.
- 7. Serve the sliced chicken over the brown rice, with carrots and greens on the side.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 45g |
| Fiber | 6g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Chicken and Rice Recipe is packed with lean protein from chicken, which helps keep you full and supports muscle maintenance. The brown rice provides complex carbohydrates and fiber, aiding digestion and promoting satiety. The addition of mixed greens and carrots boosts the fiber content, making this dish a balanced option for weight loss. It's suitable 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 dressed with lemon juice and olive oil for extra nutrients.
- Serve with a glass of water infused with lemon or cucumber for hydration.
- Garnish with fresh herbs like cilantro or parsley for added flavor.
Recipe Variations and Adjustments
chicken and rice recipe
Follow the main recipe as is, focusing on chicken and brown rice.
beef and broccoli recipe
Replace chicken with lean beef strips and add broccoli instead of carrots.
broccoli and beef recipe
Use broccoli as the primary vegetable and adjust cooking times for beef to ensure tenderness.
FAQs About This Recipe
Can I use white rice instead of brown rice?
Yes, but brown rice is higher in fiber and nutrients.
Is this recipe gluten-free?
Yes, if you use gluten-free soy sauce or omit it.
How can I make this dish spicier?
Add red pepper flakes or a dash of hot sauce during cooking.
Can I prepare this meal in advance?
Absolutely! It stores well in the refrigerator for up to 4 days.
What can I substitute for chicken?
Tofu, tempeh, or shrimp are great alternatives.
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 vegetables, making it an ideal choice for anyone on a weight loss journey. Not only is it easy to prepare, but it also keeps you feeling full and satisfied without unnecessary calories. This dish is versatile enough to be enjoyed at home or on the go, ensuring you never have to compromise on taste while pursuing your health goals. Plus, with the ability to meal prep and cook in bulk, it’s a convenient option for busy lifestyles. Enjoy discovering new flavors while nourishing your body!
Recipe created by Fitmate Coach; inspired by Angella B.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"no details"
"Bravo Angella! Youve successfully hit your weekly target of protein and fiber-rich dinners. Its fantastic to see you taking such positive steps towards your health goals. I hope youre finding these meals as enjoyable as they are beneficial. Remember its not just about the health benefits but also about discovering new flavors and enjoying your meals. Keep exploring and experimenting with different protein and fiber-rich foods to keep your dinners exciting."