Healthy Chicken Breast with Broccoli and Rice

 Healthy Chicken Breast with Broccoli and Rice

Preparation Time:

35 min

Difficulty:

Expert

Ingredients:

• 300g of chicken breast
• 200g of broccoli
• 150g of brown rice
• 2 tablespoons of olive oil
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• Salt to taste
• Pepper to taste
• Lemon juice from 1 lemon
• Fresh parsley for garnish

Kitchen Tools Needed:

• Cutting board
• Knife
• Pan
• Steamer
• Measuring cups
• Food thermometer

Instructions:

• Start by rinsing the brown rice under cold water. In a pot, add the rice with 300 ml of water and bring it to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for about 25 minutes or until the water is fully absorbed.
• While the rice is cooking, season the chicken breast with garlic powder, onion powder, salt, and pepper. Heat a tablespoon of olive oil in a pan over medium-high heat. Add the chicken breast and cook for about 6-7 minutes on each side until it's golden brown and cooked through. Use a food thermometer to ensure it reaches an internal temperature of 75°C (165°F).
• In a separate pot, add water to a steamer and bring it to a boil. Place the broccoli in the steamer basket, cover, and steam for about 5-7 minutes or until tender but still vibrant in color.
• Once the chicken is done, remove it from the pan and let it rest for a couple of minutes before slicing it.
• Serve the sliced chicken breast on a plate with a side of steamed broccoli and brown rice. Drizzle with the remaining tablespoon of olive oil and lemon juice. Garnish with fresh parsley before serving.

Macros:

• Total Calories: 520kcal
• Carbs: 45g
• Proteins: 55g
• Fats: 20g