September 2019 - Chicken & Brown Rice Bowl

Chicken & Brown Rice Bowl

 

Ingredients

• 1/2 cup (95 grams) uncooked brown rice (certified gluten-free if necessary)
• 24 ounces (680 grams) uncooked, boneless, skinless chicken breast
• Dash salt
• Dash pepper
• 2 teaspoons + 2 tablespoons olive oil, divided
• 1 tablespoon honey
• 3 tablespoons lemon juice (about 1 medium lemon)
• 1 teaspoon Dijon mustard
• 3/4 cup (75 grams) chopped celery (about 2 stalks)
• 1/2 cup (70 grams) diced onion (about ½ small onion)
• 1 1/2 cups (195 grams) frozen peas and carrots, thawed
• 1/4 cup (10 grams) 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 1/2-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 3/4 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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