Chicken and Brown Rice Bowl

* Ingredients

o ½ cup uncooked brown rice

o 24 ounces uncooked, boneless, skinless chicken breast

o Dash salt

o Dash pepper

o 2 teaspoons + 2 tablespoons olive oil, divided

o 1 tablespoon honey

o 3 tablespoons lemon juice (about 1 medium lemon)

o 1 teaspoons Dijon mustard

o ¾ cup chopped celery (about 2 stalks)

o ½ cup diced onion (about ½ small onion)

o 1 ½ cups grams frozen peas and carrots, thawed

o ¼ cup chopped basil

* Directions

o Cook brown rice according to package directions

o Bake or cook chicken in a skillet on the

stovetop with 2 teaspoons olive oil until firm

and opaque throughout

o In a large bowl, whisk together 2 tablespoons

olive oil, honey, lemon juice, and

o Dijon mustard. Add celery, onion, peas and

carrots, and brown rice; toss to coat. Divide

rice mixture into four servings (about ¾ cups

rice mixture). Top each with about 4 ounces

grilled chicken.

* Nutrition information

o Serves: 4 – Serving size: ¾ cup rice mixture +

4 ounces cooked chicken

o Per serving: Calories: 388; Total Fat: 17 grams; Saturated Fat: 3 grams; Monounsaturated Fat: 8 grams; Cholesterol: 79 mg; Sodium: 363 mg; Carbohydrate: 28 grams; Dietary Fiber: 3 grams; Sugar: 9 grams; Protein: 30 grams

 

For further questions or to schedule an appointment, contact Susan at susanc@nutriformance.com