Chicken and Vegetable Brown Rice
This Brown Rice Recipe with Chicken and vegetables is healthy, filling and easy to make. When made with leftover rice and precut vegetables, it would take less than 15 minutes.
- 3 cups brown rice cooked
- 2.5 tbsps olive oil
- 1 chicken breast boneless ( roughly 200 gms)
- 7 - 8 pods garlic , minced
- 2 red chilli dry
- 1 Onion medium , Chopped
- 7 - 8 cherry tomatoes or (1 large tomato)
- 1 small head broccoli of
- 1 red bell pepper small
- 1 bell pepper small yellow
- 1 small head bok choy of
- ¼ cup sweetcorn cooked
- 1.5 tsps italian seasoning ( or mixed dried herb like thyme,oregano and rosemary)
- ½ tsp lemon juice fresh
- salt pepper and as per taste
Season chicken with salt and pepper. Add ½ tsp minced garlic and lemon juice. Let it marinate for 1 hour.
Heat a griddle pan. Lightly brush with oil. Grill chicken 4 minutes each side/ or till it is cooked through. Let it rest. Once completely cold cut it into small cubes.
In a pan add remaining oil. Add minced garlic and dried red chillies. Once aromatic add chopped Onion. Cook onion till soft and transparent.
While the onion is cooking, blanch broccoli florets in boiling salted water for 3-4 minutes. Drain and keep aside.
When the onion is cooked add tomatoes and cook till they are soft.
Then add chopped peppers, blanched broccoli florets, the white part of bok choy(reserve the green part). Toss on medium-high heat for 4-5 minutes. The vegetables should be cooked but still crunchy.
Add cooked brown rice, Chicken cubes, cooked corn kernels, green part of bok choy(roughly torn). Add the Italian seasoning, salt and pepper. Toss on medium-high heat, till everything is mixed (for about 5 minutes).
Serving: 100g | Calories: 803kcal | Carbohydrates: 138g | Protein: 33g | Fat: 16g | Saturated Fat: 2g | Cholesterol: 36mg | Sodium: 272mg | Potassium: 2023mg | Fiber: 14g | Sugar: 12g | Vitamin A: 12774IU | Vitamin C: 358mg | Calcium: 377mg | Iron: 7mg