Brown rice with chicken fillet

AuthorfitnescookCategory, DifficultyIntermediate

Rice with chicken fillet - it's hard to imagine a simpler and more useful lunch option. Cooked according to this recipe, the chicken will be juicy, and the rice is fragrant.

Yields1 Serving
Cook Time45 mins

Ingredients
 Brown rice - 40 g (1.6 tbsp)
 Chicken breast fillet - 120 g
 Cherry tomatoes - 80 g (4 pcs.)
 Salad leaves - 15 g
 Olive oil - 5 g (1 tsp.)
 Butter 82,5% - 5 g
 Sea salt - 2 g (2 pinch)
 Ground black pepper - 2 g (2 pinches)
 Garlic - 10 g
 Water - 120 g

Cooking method
1

Wash the rice well under running water until the water is clear.

2

Since the cooking time for brown rice is more than usual, it will be ideal if you refill the rice with water and leave for an hour - this will reduce the cooking time by about 10 minutes.

3

If there is no extra time for soaking, simply put the washed rice in the pan and cover with water in the ratio of 1 part of rice to 2.5 parts of water.

4

Add some salt in your rice, cover with a lid and put on a big fire.

5

As soon as the water boils, reduce the heat to small and cook under the lid closed, without stirring (it takes 35-40 minutes). Until the rice is cooked, take the chicken breast fillet and open it with a knife (unless it is pre-cut)
peel the garlic and pass through the garlic press.

6

In a small deep plate, mix a teaspoon of olive oil, garlic, salt, pepper, and thyme (fresh and dry). Spread the mixture from both sides along the fillet and leave it for 15-20 minutes.

7

While the rice is being cooked and the chicken breast is marinated, wash the lettuce and tomatoes. Cut the cherry and put it on the plate with the salad when rice is ready for cooking, put a frying pan on the fire and warm it well.

8

Put the chicken in oil and spices on a heated pan and fry it (but do not over dry).

9

When the rice is ready, put a piece of butter in the pan, stir, close the lid and let it simmer for another 3-5 minutes.

10

Put brown rice and chicken breast on a plate for vegetables - healthy lunch is ready!

Nutrition Facts

Serving Size 1 Servings


Amount Per Serving
Calories 390
% Daily Value *
Total Fat 13.4g21%
Total Carbohydrate 32.4g11%
Protein 32.3g65%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

Ingredients
 Brown rice - 40 g (1.6 tbsp)
 Chicken breast fillet - 120 g
 Cherry tomatoes - 80 g (4 pcs.)
 Salad leaves - 15 g
 Olive oil - 5 g (1 tsp.)
 Butter 82,5% - 5 g
 Sea salt - 2 g (2 pinch)
 Ground black pepper - 2 g (2 pinches)
 Garlic - 10 g
 Water - 120 g

Directions

Cooking method
1

Wash the rice well under running water until the water is clear.

2

Since the cooking time for brown rice is more than usual, it will be ideal if you refill the rice with water and leave for an hour - this will reduce the cooking time by about 10 minutes.

3

If there is no extra time for soaking, simply put the washed rice in the pan and cover with water in the ratio of 1 part of rice to 2.5 parts of water.

4

Add some salt in your rice, cover with a lid and put on a big fire.

5

As soon as the water boils, reduce the heat to small and cook under the lid closed, without stirring (it takes 35-40 minutes). Until the rice is cooked, take the chicken breast fillet and open it with a knife (unless it is pre-cut)
peel the garlic and pass through the garlic press.

6

In a small deep plate, mix a teaspoon of olive oil, garlic, salt, pepper, and thyme (fresh and dry). Spread the mixture from both sides along the fillet and leave it for 15-20 minutes.

7

While the rice is being cooked and the chicken breast is marinated, wash the lettuce and tomatoes. Cut the cherry and put it on the plate with the salad when rice is ready for cooking, put a frying pan on the fire and warm it well.

8

Put the chicken in oil and spices on a heated pan and fry it (but do not over dry).

9

When the rice is ready, put a piece of butter in the pan, stir, close the lid and let it simmer for another 3-5 minutes.

10

Put brown rice and chicken breast on a plate for vegetables - healthy lunch is ready!

Brown rice with chicken fillet

Leave a Reply

Your email address will not be published. Required fields are marked *