NUTRITION

SERVINGS

INGREDIENTS

4 oz Chicken breast

0.25 cup Dry basmati rice

0.5 cup Low-sodium chicken broth

1 cup Broccoli florets

0.5 cup Red bell pepper

0.25 tbsp Extra virgin olive oil

1 tbsp Lemon juice

1 tsp Lemon zest

1 clove Garlic

1 tbsp Fresh parsley

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tsp Dried oregano

PREPARATION

• 1

  Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

• 2

  Toss the broccoli florets and chopped red bell pepper with half of the olive oil, a pinch of sea salt, and black pepper.

• 3

  Spread the vegetables on the baking sheet and roast for 15-18 minutes until tender and slightly charred.

• 4

  While vegetables roast, season the chicken breast with dried oregano, sea salt, and black pepper.

• 5

  Heat a grill pan or non-stick skillet over medium-high heat and cook the chicken for 6-7 minutes per side until the internal temperature reaches 165°F.

• 6

  In a small saucepan, combine the dry basmati rice, chicken broth, and minced garlic. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.

• 7

  Remove the rice from heat and let it sit covered for 5 minutes before fluffing with a fork.

• 8

  Stir the lemon juice, lemon zest, and chopped fresh parsley into the rice pilaf.

• 9

  Slice the cooked chicken breast into strips.

• 10

  Plate the lemon herb rice pilaf, top with the roasted vegetables, and serve the sliced chicken on the side or over the top.