Healthy Brown Rice With Chicken And Vegetables [Bulkbites.com]

• Servings: 1
• Time: 20 minutes

I like to have a complete fulfilling meal for my lunch. ‘Healthy Brown Rice With Chicken And Vegetables’ is one of my favorite preparations for my lunch time meal. Don’t worry it is not a high calorie recipe as it may sound. In fact it is loaded with protein, vegetables and good carbohydrates. The best part of this recipe is that you can make it with leftover. I mean you can use leftover brown rice and vegetables for this recipe. It's a complete meal for me no need to add any other supplement with this recipe.

Nutrition

• calories: 424
• protein: 41
• carbs: 45
• fat: 10
• saturated fat: 0.81
• polyunsaturated fat: 1.06
• monounsaturated fat: 3.27
• cholesterol: 0
• sodium: 1002
• potassium: 405
• dietary fiber: 6.61
• sugars: 9.69
• vitamin a: 88
• vitamin c: 20
• calcium: 55
• iron: 2
• magnesium: 0
• complex carbs: 28.7
• other fats: 4.86

Ingredients

• 0.5 cup cooked brown rice
• 1 fillet Chicken breast, low fat
• 1 medium Onions, raw
• 1 slice Squash, summer, zucchini, includes skin, raw
• 1 cup Peas, green, frozen, cooked, boiled, drained, with salt
• 0.5 cup drained, rinsed Corn, sweet, yellow, canned, drained solids, rinsed with tap water
• 1 tbsp chopped Onions, spring or scallions (includes tops and bulb), raw
• 1 tsp Oil, olive, salad or cooking
• 1 tsp Vinegar, balsamic
• 1 dash Salt, table
• 0.6 tbsp Soy sauce made from soy (tamari)

Instructions

• Season the chicken with salt and pepper.
• Heat a wok on high flame and spray some olive oil.
• Saute chicken pieces, until they get a nice brown color.
• When the chicken is tender, remove from the heat and keep aside.
• Now saute the vegetables (onion, zucchini, spring onion, green peas, and corn) into the same pan.
• Cook the vegetables on low heat for 3-4 minutes, stir occasionally.
• When the vegetables become soft, add cooked brown rice and chicken.
• Stir well to evenly distribute the brown rice, chicken and vegetables.
• Drizzle some soy sauce and vinegar, stir and cook for 2 minutes.
• Enjoy your healthy brown rice with chicken and vegetables.