Warm brown rice and chicken salad

Overview

If you’re on the hunt for a protein-rich, scrumptious meal, look no further. The Warm Brown Rice and Chicken Salad is a delightful dish that’s perfect for a wholesome lunch or dinner. It’s simple, yet loaded with flavours, making it a meal you’ll enjoy both preparing and eating. So let’s jump right into making this culinary masterpiece.

Ingredients

• 1 cup brown rice (200g)
• 2 boneless, skinless chicken breasts (200g)
• 1 large bell pepper, cut into cubes (150g)
• 1 medium onion, finely chopped (150g)
• 2 garlic cloves, crushed
• 2 tablespoons of olive oil (30ml)
• 1 fresh lemon
• Salt and pepper according to your preference

Preparation Time: Roughly 45 minutes

Cooking Time: Around 30 minutes

Serves: 2 persons

Nutritional Breakdown (per serving)

• Calories: 450
• Protein: 35g
• Fat: 15g
• Carbohydrates: 50g
• Fibre: 4g

Cooking Instructions

1. Begin by washing the brown rice under cold water until it runs clear.
2. Put the rinsed rice and 2 cups of water into a pot. Let it come to a boil, then lower the heat and let it simmer. Cover the pot and let the rice cook for about 40 minutes or until it’s tender and all the water has been absorbed.
3. In the meantime, season the chicken breasts with salt, pepper, and the juice of half a lemon.
4. Heat a tablespoon of olive oil in a pan over medium heat. Add the chicken breasts and let them cook for around 7 minutes on each side or until they’re fully cooked. Once done, set them aside to rest.
5. In the same pan, pour another tablespoon of olive oil. Add the chopped onion and cubed bell pepper, and sauté until they become soft.
6. Add the crushed garlic and let it cook for another minute.
7. After the chicken has rested, chop it into bite-sized pieces. In a large bowl, combine the cooked chicken, sautéed veggies, and cooked brown rice. Squeeze the juice of the remaining half lemon over the salad and mix everything together.

Handy Tips

1. For an additional protein punch, you can add a handful of roasted nuts or seeds to the salad.
2. Feel free to toss in other vegetables that you like, such as broccoli or zucchini.

Serving Suggestions

This warm brown rice and chicken salad can be savoured just as it is, or you can pair it with a light soup to make a complete meal. Alternatively, serve it with a side of grilled veggies for an added health benefit.

This warm brown rice and chicken salad is not just a delicious and nutritious meal that’s easy to prepare, it’s also a great choice for anyone who’s health-conscious. It’s a versatile dish that you can enjoy at any time of the year, be it for lunch, dinner, or even as a hearty snack. But remember, it’s more than just a meal; it’s a healthy lifestyle choice! So go ahead, whip up this warm brown rice and chicken salad and keep your fitness goals right on track. After all, a journey towards good health always starts in the kitchen!