Grilled Chicken With Rice And Asparagus Recipe

Name: Grilled Chicken With Rice And Asparagus
Prep time: 10 minutes
Cook time: 30-40 minutes
Yield: 1
Cuisine: Contemporary
Ingredients: chicken breast: 85g; white rice: 150g; asparagus: 90g; oil (for cooking): 5g; herbs and spices: 2g

chicken breast white rice asparagus oil (for cooking)herbs and spices low calorie low fat weight loss dinner

This well-balanced meal focuses on a nutritious blend of protein, carbohydrates, and vegetables. It features a pan-seared or shallow-fried chicken breast as the protein base, complemented by a side of fluffy, steamed or boiled white rice and grilled asparagus spears. The chicken's crispy exterior, achieved through careful searing, adds a delightful texture contrast to the meal. The rice provides a soft and comforting carbohydrate component, while the asparagus brings a charred, slightly crispy element from the grill, enhancing the overall sensory experience. The meal's simplicity is its strength, allowing the natural flavors of each component to shine, seasoned thoughtfully to enhance their intrinsic qualities.

🌎 Contemporary: Main Course

🔥 Calories 360kcal
🍗 Protein 30g
🍚 Carbs 40g
🧈 Fat 10g

🥗 Ingredients:

chicken breast (85g)
white rice (150g)
asparagus (90g)
oil (for cooking) (5g)
herbs and spices (2g)

🍳 How to cook (1 serving):

Cooking Time: 30-40 minutesPreperation Time: 10 minutes

Preparing the Chicken

Begin by seasoning the chicken breast with a mix of herbs and spices to your liking. Heat a pan over medium-high heat with a small amount of oil, and when hot, place the chicken in the pan. Cook until the chicken develops a golden-brown crust on both sides and is cooked through, approximately 7-10 minutes per side, depending on thickness.

Cooking the Rice

Rinse 1/2 to 3/4 cup of white rice until the water runs clear to remove excess starch. In a pot, bring water to a boil using a 2:1 water-to-rice ratio. Once boiling, add the rice, reduce heat to low, cover, and simmer for around 18-20 minutes, or until the rice is fluffy and cooked through.

Grilling the Asparagus

Prepare the asparagus by trimming the tough ends and tossing them with a small amount of oil, salt, and pepper. Preheat a grill or grill pan to medium-high heat. Place the asparagus on the grill and cook for 2-3 minutes per side, or until tender and charred, displaying those desired grill marks.

⭐️ Nutrition facts:

This meal is a fantastic source of lean protein from the chicken, with the rice providing energy through carbohydrates. The asparagus adds a nutritious touch of greens, packed with vitamins and fiber. It's a low-fat, reasonably low-calorie meal, suitable for those mindful of their caloric intake or looking to maintain a balanced diet.