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

0.25 cup Yellow onion

0.25 cup Carrots

0.25 cup Frozen green peas

1 clove Garlic

1 tsp Lemon zest

1 tbsp Lemon juice

0.5 tsp Dried oregano

0.5 tsp Dried thyme

0.25 tsp Sea salt

0.25 tsp Black pepper

PREPARATION

• 1

  Preheat oven to 400°F (200°C).

• 2

  In a small bowl, combine lemon zest, lemon juice, dried oregano, dried thyme, half the sea salt, and half the black pepper to create a rub.

• 3

  Rub the chicken breast evenly with the herb mixture and place it on a parchment-lined baking sheet.

• 4

  Roast the chicken for 20-25 minutes or until the internal temperature reaches 165°F.

• 5

  While chicken roasts, heat olive oil in a small saucepan over medium heat.

• 6

  Sauté the diced onion, carrots, and minced garlic for 3-4 minutes until the vegetables are softened.

• 7

  Add the dry brown rice to the saucepan and toast for 1 minute, stirring constantly to coat the grains.

• 8

  Pour in the chicken broth and the remaining salt and pepper; bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes.

• 9

  Stir in the frozen peas during the last 5 minutes of rice cooking time.

• 10

  Let the rice rest covered for 5 minutes, then fluff with a fork and serve with the sliced roasted chicken.