Here’s a simple, balanced, and healthy Chicken Rice Plate recipe 🍗🥗—high in protein, moderate in carbs, and packed with nutrients:
Ingredients (1 serving)
Protein & carbs:
- 1 boneless, skinless chicken breast (about 150–200 g / 5–7 oz)
- ½ cup uncooked white, brown, or basmati rice
Vegetables:
- 1 cup broccoli florets
- ½ cup cherry tomatoes, halved
- ½ cup sliced bell peppers (any color)
Flavor & seasoning:
- 1 tsp olive oil or avocado oil
- 1 clove garlic, minced
- ½ tsp paprika or chili powder (optional)
- Salt & pepper to taste
- Fresh herbs: parsley, cilantro, or basil (optional)
- Lemon wedge (optional)
Instructions
1. Cook the rice
- Rinse rice under cold water.
- In a pot, combine rice with 2× the water (e.g., ½ cup rice + 1 cup water).
- Bring to a boil, then reduce heat to low, cover, and simmer:
- White rice: 15–18 minutes
- Brown rice: 35–40 minutes
- Fluff with a fork when done.
2. Cook the chicken
- Season chicken breast with salt, pepper, paprika, or herbs.
- Heat oil in a skillet over medium heat.
- Add garlic, then chicken. Cook 5–7 minutes per side (depending on thickness) until fully cooked (internal temp 165°F / 74°C).
- Let rest a few minutes, then slice.
3. Cook the vegetables
- Option 1: Steamed – steam broccoli and bell peppers for 3–5 minutes until tender-crisp.
- Option 2: Sautéed – toss in the same skillet after chicken, 3–5 minutes with a pinch of salt and pepper.
4. Assemble the plate
- Serve rice as the base, chicken sliced on top or on the side, and vegetables arranged around.
- Drizzle a little olive oil or a squeeze of lemon for extra flavor.
Tips
- Meal prep: Store chicken, rice, and vegetables separately in airtight containers; combine when ready to eat.
- Add healthy fats: avocado slices, nuts, or seeds.
- Flavor boost: sprinkle with low-sodium soy sauce, tahini, or a yogurt-based sauce.
I can also make a high-protein, calorie-balanced version with macros calculated for muscle building or weight loss if you want.
Do you want me to do that?