Chicken and Brown Rice Bowl

Name: Chicken and Brown Rice Bowl
Ingredients: 1/2 cup uncooked brown rice; 24 ounces uncooked, boneless, skinless chicken breast; salt; pepper; 2 tsp + 2 Tbsp olive oil, divided; 1 Tbsp honey; 3 Tbsp lemon juice; 1 tsp dijon mustard; 3/4 cup chopped celery; 1/2 cup diced onion; 1 1/2 cups frozen peas and carrots, thawed; 1/4 cup chopped basil

3 steps

Updated at: Thu, 17 Aug 2023 11:36:44 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories373.5 kcal (19%)

Total Fat7.9 g (11%)

Carbs32.8 g (13%)

Sugars6.5 g (7%)

Protein42.5 g (85%)

Sodium342.6 mg (17%)

Fiber3.5 g (12%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

½ cupbrown rice

uncooked

24 ouncesboneless skinless chicken breast

2 tspolive oil

1 Tbsphoney

3 Tbsplemon juice

1 tspdijon mustard

¾ cupcelery

chopped

½ cupdiced onion

1 ½ cupsfrozen peas and carrots

thawed

¼ cupbasil

chopped

Instructions

Step 1

Cook brown rice according to package directions

Step 2

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 tsp 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.

Step 3

In a large bowl, whisk together remining 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. Top each with about 4 ounces grilled chicken.