Chicken and Brown Rice Bowl
Try this lighter version of popular rice bowls – rich in fiber from the brown rice and vegetables.
2 cups freshly cooked brown rice
4 chicken breast halves, boneless and skinless
2 cups broccoli florets, in bite sized pieces
1 teaspoon olive oil
2 cups sliced bok choi cabbage
2 carrots, sliced into matchsticks
1/2 yellow onion, sliced
2 cloves garlic, minced
1 scallion, chopped
2 teaspoon minced fresh ginger root
Bottled teriyaki sauce
Season chicken breasts on both sides with salt and pepper. Spray a large skillet for which you have a cover with pan spray. Place pan over medium high heat, and heat for one minute. Place chicken breasts in pan and cook for 5-7 minutes, or until meat begins to brown. Turn chicken breasts over, cover the skillet, and turn the heat down to medium low. Allow the chicken to cook in its own juices for another 12-15 minutes or until cooked through. Turn off the heat, remove chicken breasts from the pan, slice, and place back in the pan and cover to keep warm.
While the chicken is cooking, bring 6 cups of water to a boil in a medium covered saucepan. When the water boils, drop in the broccoli florets and let cook for 1 minute just long enough to turn bright green and become slightly tender. Drain broccoli but do not rinse.
Heat a large skillet over high heat, and add the olive oil. Add broccoli, cabbage, carrots, onion, garlic and scallion and ginger, and stir fry for 3-4 minutes until vegetables are crisp-tender. Season with salt and pepper to taste.
Divide the cooked brown rice into four bowls. Top rice with vegetables and sliced chicken breast, and then with teriyaki sauce to taste.
Nutritional Analysis Per Serving:
Protein: 34 grams
Fat: 5 grams
Carbohydrate: 12 grams