CHICKEN & BROWN RICE BOWL

Pack a healthy, budget-friendly lunch using this recipe for a chicken and brown rice bowl. Grilled lean chicken is served alongside a portion of brown rice tossed with celery, onion, peas and carrots that’s dressed in a lemon-mustard sauce. It’s a zingy lunch filled with protein and fiber to fuel you ’till dinner!



Ingredients for servings

    Chicken & Brown Rice Bowl

  • 0.5 cup uncooked brown rice certified gluten-free if necessary

  • uncooked, boneless, skinless chicken breast

  • Dash salt

  • Dash pepper

  • 2 tsp olive oil plus 2 tablespoons divided

  • 1 tbsp honey

  • 3 tbsp lemon juice about 1 medium lemon

  • 1 tsp Dijon mustard

  • 1 tsp Dijon mustard

  • 0.75 chopped celery about 2 stalks

  • 0.5 cup diced onion about ½ small onion

  • 1.5 cup frozen peas and carrots thawed

  • 0.25 cup chopped basil

Directions

  • Cook brown rice according to package directions.

  • To grill chicken, preheat grill to high. Place chicken breasts between two pieces of wax paper and, using a meat mallet, pound to 0.5-inch thickness. Season chicken breasts with salt and pepper, and lightly rub with 2 teaspoons olive oil. To prevent sticking, lightly oil the grill grate before adding chicken. Cook chicken until firm to the touch, about 2-3 minutes per side. (Alternatively, you may bake or cook chicken in a skillet on the stovetop until firm and opaque throughout.)

  • In a large bowl, whisk together remaining 2 tablespoons olive oil, honey, lemon juice and Dijon mustard. Add celery, onion, peas and carrots, and brown rice; toss to coat. Divide rice mixture into 4 servings (about 0.75 cups rice mixture or 137 grams each). Top each with about 4 ounces grilled chicken. Leftovers will keep in the refrigerator for up to 5 days.

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