NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup dry brown rice

0.5 cup low-sodium chicken broth

0.5 tbsp extra virgin olive oil

1 clove garlic

0.25 cup yellow onion

1 tbsp fresh parsley

1 tsp fresh thyme

1 tbsp lemon juice

0.5 tsp lemon zest

0.25 tsp sea salt

0.25 tsp black pepper

1 cup baby spinach

PREPARATION

• 1

  Preheat your oven to 400°F (200°C).

• 2

  Season the chicken breast with half of the sea salt, black pepper, and fresh thyme.

• 3

  Place the chicken on a parchment-lined baking sheet and roast for 20-25 minutes, or until the internal temperature reaches 165°F.

• 4

  While the chicken is roasting, heat the olive oil in a small saucepan over medium heat.

• 5

  Add the finely diced yellow onion and minced garlic to the saucepan, sautéing for 3-4 minutes until the onion is translucent and fragrant.

• 6

  Stir in the dry brown rice and toast for 1 minute, then pour in the chicken broth.

• 7

  Bring the broth to a boil, then reduce the heat to low, cover, and simmer for 35-40 minutes until all liquid is absorbed and the rice is tender.

• 8

  Once the rice is cooked, remove from heat and stir in the baby spinach, fresh parsley, lemon juice, lemon zest, and the remaining salt and pepper.

• 9

  Cover the pot for 2 minutes to allow the spinach to wilt from the residual heat of the rice.

• 10

  Slice the roasted chicken breast and serve it over the fluffy lemon-herb rice pilaf.