Pack a healthy, budget-friendly lunch using this recipe for a chicken and brown rice bowl. Grilled lean chicken is served alongside a portion of brown rice tossed with celery, onion, peas and carrots that’s dressed in a lemon-mustard sauce. It’s a zingy lunch filled with protein and fiber to fuel you ’till dinner!
Easy and Healthy Recipes: Chicken & Brown Rice Bowl
Ingredients Directions Cook brown rice according to package directions. To grill chicken, preheat grill to high. Place chicken breasts between two pieces of wax paper and, using a meat mallet, pound to 1/2-inch thickness. Season chicken breasts with salt and pepper, and lightly rub with 2 teaspoons olive oil. To prevent sticking, lightly oil the grill grate before adding chicken. Cook chicken until firm to the touch, about 2-3 minutes per side. (Alternatively, you may bake or cook chicken in a skillet on the stovetop until firm and opaque throughout.) In a large bowl, whisk together remaining 2 tablespoons olive oil, honey, lemon juice and Dijon mustard. Add celery, onion, peas and carrots, and brown rice; toss to coat. Divide rice mixture into 4 servings (about 3/4 cups rice mixture or 137 grams each). Top each with about 4 ounces grilled chicken. Leftovers will keep in the refrigerator for up to 5 days. Nutrition Information Serves: 4 | Serving Size: 3/4 cup rice mixture + about 4 ounces cooked chicken Per serving: Calories: 388; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Cholesterol: 79mg; Sodium: 363mg; Carbohydrate: 28g; Dietary Fiber: 3g; Sugar: 9g; Protein: 30g Nutrition Bonus: Potassium: 470mg; Iron: 11%; Vitamin A: 35%; Vitamin C: 21%; Calcium: 3% Energizing Tips (optional) Photo Credit: Demi Tsasis
