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Healthy Chicken And Brown Rice Recipes

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Honey garlic chicken rice bowls with brown rice and steamed broccoli are simple and full of fla
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Description

Chicken and brown rice are two staples in any healthy diet. Combining them in a meal is a great way to get a wholesome and nutritious dish. Brown rice is a complex carbohydrate, which means that it takes longer for your body to digest and provides lasting energy. Chicken is a great source of protein, which helps to build and repair muscles. In this article, we will provide you with some delicious and healthy chicken and brown rice recipes that are easy to prepare and perfect for any meal.

Prep Time

The prep time for these recipes is about 15-20 minutes. You will need to wash and chop the vegetables, and marinate the chicken if necessary.

Cook Time

The cook time for these recipes is about 30-40 minutes. This includes cooking the brown rice and chicken, as well as sautéing the vegetables.

Ingredients

For the chicken and brown rice recipes, you will need the following ingredients:
  • 2 cups brown rice
  • 4 chicken breasts
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 onion
  • 2 cloves garlic
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon paprika
  • 1 teaspoon cumin

Equipment

To make these recipes, you will need the following equipment:
  • Large pot
  • Baking dish
  • Large skillet
  • Measuring cups and spoons
  • Cutting board
  • Knife

Method

Recipe 1: Baked Chicken and Brown Rice

  1. Preheat the oven to 375°F.
  2. Wash and rinse the brown rice and put it in a large pot with 4 cups of water.
  3. Add salt and bring to a boil.
  4. Reduce the heat to low and let it simmer for 20-25 minutes.
  5. While the rice is cooking, season the chicken breasts with salt, pepper, paprika, and cumin.
  6. Place the chicken breasts in a baking dish and bake for 20-25 minutes or until cooked through.
  7. While the chicken is baking, chop the red and green bell peppers and onion.
  8. Heat 2 tablespoons of olive oil in a large skillet and sauté the vegetables until soft.
  9. When the rice is done, fluff it with a fork and add the sautéed vegetables.
  10. Serve the chicken over the rice and vegetables.

Recipe 2: Chicken and Brown Rice Stir-Fry

  1. Wash and rinse the brown rice and put it in a large pot with 4 cups of water.
  2. Add salt and bring to a boil.
  3. Reduce the heat to low and let it simmer for 20-25 minutes.
  4. While the rice is cooking, chop the chicken into bite-sized pieces and marinate in a mixture of soy sauce, garlic, and ginger.
  5. Chop the red and green bell peppers and onion.
  6. Heat 2 tablespoons of olive oil in a large skillet and sauté the chicken until cooked through.
  7. Remove the chicken from the skillet and set aside.
  8. Sauté the vegetables in the same skillet until soft.
  9. Add the chicken back to the skillet and stir-fry for 1-2 minutes.
  10. When the rice is done, fluff it with a fork and add it to the skillet with the chicken and vegetables.
  11. Stir-fry for an additional 1-2 minutes.
  12. Serve hot.

Notes

These recipes are very versatile and can be customized to your liking. You can add any vegetables you like, such as carrots, broccoli, or mushrooms. You can also add different seasonings to the chicken or rice, such as curry powder or chili powder. Feel free to experiment and find your favorite combination.

Nutrition Info

These recipes are both healthy and nutritious. One serving of the baked chicken and brown rice recipe contains approximately:
  • Calories: 400
  • Protein: 30g
  • Carbohydrates: 35g
  • Fat: 15g
  • Fiber: 5g
One serving of the chicken and brown rice stir-fry recipe contains approximately:
  • Calories: 350
  • Protein: 25g
  • Carbohydrates: 30g
  • Fat: 10g
  • Fiber: 4g

Recipe Tips

To save time, you can use precooked brown rice. You can find it in the freezer aisle of your grocery store. You can also use leftover chicken from a previous meal. Just chop it up and add it to the skillet with the vegetables. These recipes are great for meal prep. You can make a big batch on Sunday and have leftovers for the rest of the week. Just store them in an airtight container in the fridge.

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