Grilled Chicken With Brown Rice, Mixed Vegetables, And A Rice Cake Recipe

Name: Grilled Chicken With Brown Rice, Mixed Vegetables, And A Rice Cake
Prep time: 1 hour (includes marinating time)
Cook time: 30 minutes
Yield: 1
Cuisine: Fusion
Ingredients: chicken thigh/breast: 125g; brown rice: 120g; cucumber: 62g; tomato: 50g; rice cake: 0g; seasoning/marinade for chicken: 0g

chicken thigh/breast brown rice cucumber tomato rice cake seasoning/marinade for chicken low fat gluten free muscle gain weight loss lunch dinner

This nourishing dish is a perfect blend of flavors and textures, combining grilled chicken, brown rice, mixed vegetables, and a crunchy rice cake for a satisfying meal. Tailored for those looking to maintain a balanced diet, it's designed to cater to a wide array of nutritional needs while staying within the range of approximately 500-600 kcal. It strikes the right balance with its rich protein content from the chicken, complex carbohydrates from the brown rice and vegetables, and a modest amount of fats, ensuring a delightfully fulfilling yet healthy meal.

Grilled chicken with brown rice, mixed vegetables, and a rice cake

🌎 Fusion: Main Course

🔥 Calories 550kcal
🍗 Protein 40g
🍚 Carbs 60g
🧈 Fat 15g

🥗 Ingredients:

chicken thigh/breast (125g)
brown rice (120g)
cucumber (62g)
tomato (50g)
rice cake (0g)
seasoning/marinade for chicken (0g)

🍳 How to cook (1 serving):

Cooking Time: 30 minutesPreperation Time: 1 hour (includes marinating time)

Marinated Chicken Preparation

Marinate the chicken thigh or breast (approximately 100-150 grams) in your choice of seasoning or marinade. Let it sit for at least an hour, or overnight for best results. Grill until fully cooked, ensuring the internal temperature reaches 165°F (74°C).

Brown Rice Cooking

Cook brown rice (approximately 120 grams) according to package instructions until it's tender and fluffy. Adjust water quantity as needed to ensure the rice is perfectly cooked.

Vegetable Preparation

Slice cucumber (approximately 50-75 grams) and tomato (approximately 50 grams). You can either mix them raw with the rice or sauté them lightly if preferred.

Assembling the Meal

On a plate, layer the cooked brown rice, grilled chicken on top, and arrange the sliced cucumber and tomato around the sides. Add a rice cake on the side for an added crunch.

⭐️ Nutrition facts:

This meal is a solid source of high-quality protein, complex carbohydrates, and essential nutrients, making it suitable for muscle gain and maintenance. The inclusion of brown rice and vegetables adds dietary fiber, aiding in digestion and promoting a feeling of fullness.