Proteins

Chicken and Rice

 

 
Serves: 6
Ingredients
  • 1 lb. boneless skinless chicken breasts, cut into strips
  • 2 c. water
  • 1 c. brown rice
  • ½ tsp. sea salt
  • 2 Tbsp. olive oil
  • 2 cloves garlic, minced
  • 2 c. broccoli, cut into florets
  • 1 c. sliced mushrooms
  • ½ c. water chestnuts
  • 1 c. sliced carrots
  • ½ c. green onions
  • Marinade:
  • 2 Tbsp. extra virgin olive oil
  • ½ Tbsp. minced ginger root
  • 2 tsp. low sodium soy sauce
  • 1 clove garlic, minced
  • Dash hot pepper sauce
Instructions
  1. Combine all marinade ingredients.
  2. Place chicken in a dish in marinade and refrigerate for one hour.
  3. Meanwhile, preheat oven to 350 degrees.
  4. Spray a 6 qt. covered casserole dish with cooking spray. Add rice, water and salt and bake for 40 minutes or until all liquid is absorbed.
  5. Meanwhile, heat olive oil in a large nonstick skillet and saute garlic for 15 seconds.
  6. Add sliced chicken and cook until no longer pink. Add chopped vegetables and cook until tender. Remove from heat.
  7. Add cooked vegetables mixture to the rice. Serve hot.
Nutrition Information
Calories: 269 Fat: 6 g Carbohydrates: 30 g Protein: 21 g

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