Grilled Chicken Breast With Brown Rice And Vegetables Recipe

Name: Grilled Chicken Breast With Brown Rice And Vegetables
Prep time: 15 minutes
Cook time: 1 hour
Yield: 2
Cuisine: Fusion
Ingredients: brown rice: 195g; chicken breast: 100g; tomato: 123g; arugula: 20g

brown rice chicken breast tomato arugula gluten free weight loss lunch dinner

This delightful bowl features a harmonious blend of textures and flavors, serving as a testament to wholesome eating without sacrificing taste. At its heart is a nutritiously dense foundation of brown rice, perfectly complemented by the freshness of arugula leaves and juicy tomatoes. Slices of grilled or sautéed chicken breast crown the dish, providing a lean source of protein that's seasoned to perfection. Despite the absence of a visible sauce, the dish is anything but plain, thanks to a discerning use of herbs and pepper that elevate its taste profile.

Grilled Chicken Breast with Brown Rice and Vegetables

🌎 Fusion: Main Course

🔥 Calories 450kcal
🍗 Protein 38g
🍚 Carbs 48.5g
🧈 Fat 6g

🥗 Ingredients:

brown rice (195g)
chicken breast (100g)
tomato (123g)
arugula (20g)

🍳 How to cook (2 servings):

Cooking Time: 1 hourPreperation Time: 15 minutes

Preparing the Brown Rice

Start by thoroughly rinsing your brown rice under cold water. Then, in a medium saucepan, bring water to a boil (use a 2:1 water-to-rice ratio for fluffy rice). Add the rice, reduce the heat to low, cover, and simmer for about 45 minutes, or until the rice is tender and all the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes before fluffing with a fork.

Grilling the Chicken Breast

Season the chicken breasts with your choice of herbs and pepper. Heat a grill pan over medium heat and lightly oil it. Place the chicken on the pan and cook for about 5-7 minutes on each side, or until the chicken is thoroughly cooked and has nice grill marks. Let it rest for a few minutes before slicing it into strips.

Assembling the Bowl

In a serving bowl, start with a base of brown rice. Add a serving of arugula leaves and quartered tomatoes on top. Finally, arrange the slices of grilled chicken breast over the vegetables. For an additional flavor boost, consider sprinkling a bit more herbs or pepper over the entire dish before serving.

⭐️ Nutrition facts:

The dish is not only a feast for the eyes but also a powerhouse of nutrition. It's rich in proteins and moderate in carbohydrates, with a relatively low fat content. The meal provides approximately 400 to 500 calories, making it an ideal option for those mindful of their energy intake but seeking to stay satisfied. Rich in vitamins and minerals from the tomatoes and arugula, it also offers a good amount of dietary fiber.