FoodWage
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
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0.5 cup uncooked brown rice certified gluten-free if necessary
uncooked, boneless, skinless chicken breast
Dash salt
Dash pepper
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2 tsp olive oil plus 2 tablespoons divided
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1 tbsp honey
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3 tbsp lemon juice about 1 medium lemon
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1 tsp Dijon mustard
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1 tsp Dijon mustard
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0.75 chopped celery about 2 stalks
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0.5 cup diced onion about ½ small onion
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1.5 cup frozen peas and carrots thawed
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0.25 cup chopped basil
Chicken & Brown Rice Bowl
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.