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!
Chicken & Brown Rice Bowl
Ingredients
- 1/2 cup (95 grams) uncooked brown rice (certified gluten-free if necessary)
- 24 ounces (680 grams) uncooked, boneless, skinless chicken breast
- Dash salt
- Dash pepper
- 2 teaspoons + 2 tablespoons olive oil, divided
- 1 tablespoon honey
- 3 tablespoons lemon juice (about 1 medium lemon)
- 1 teaspoon Dijon mustard
- 3/4 cup (75 grams) chopped celery (about 2 stalks)
- 1/2 cup (70 grams) diced onion (about ½ small onion)
- 1 1/2 cups (195 grams) frozen peas and carrots, thawed
- 1/4 cup (10 grams) chopped basil
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)
- Slice a hardboiled egg for each bowl to bump up protein and calories. (Per serving: Calories: 466; Fat: 22g; Carbohydrate: 29g; Dietary Fiber: 3g; Sugar: 9g; Protein: 36g)
Photo Credit: Demi Tsasis
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