Nutrition balance score
Great
Glycemic Index
52
Low
Glycemic Load
20
High
Nutrition per serving
Calories452.8 kcal (23%)
Total Fat19.9 g (28%)
Carbs38.4 g (15%)
Sugars5.9 g (7%)
Protein32.1 g (64%)
Sodium877.3 mg (44%)
Fiber6.3 g (22%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Chicken
Brown Rice Mix
2 cupsbrown rice
frozen
1eggplant
medium, cubed
1 tablespoonlemon pepper seasoning
Chile Lime
1 tablespoondried herbs
the fit cook land
sea salt
pepper
1 tablespoonssauce
Sauce
Instructions
Step 1
Set an oven to 420F/216C.
Step 2
Add the eggplant to a baking tray along with the oil and seasonings. Rub all over the eggplant, then roast in the oven for 15 – 20 minutes. Set aside.
Step 3
Season the chicken breasts, then fire up a carbon steel skillet. Once hot, spray with avocado oil, then add the chicken. Sear on each side for 3 – 5 minutes, or until sear marks appear, then place in the oven for 6 – 8 minutes to finish.
Step 4
Add the ingredients for the sauce to a mixing bowl and season to taste with sea salt, pepper, lemon and parsley.
Step 5
Warm up the brown rice in the microwave, then fold in the eggplant pieces. Add 1 – 2 tablespoons of the sauce and stir. Set aside.
Step 6
Bring it all together.
Step 7
Add a serving of brown rice & eggplant mix, place a serving of chicken breast on top along with a tablespoon or 2 of the sauce. Select your choice of side fruit and enjoy!
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