NUTRITION

SERVINGS

INGREDIENTS

4 oz Chicken breast

1 cup Broccoli florets

0.33 cup Cooked white rice

2 tbsp Low-fat cottage cheese

2 tbsp Non-fat Greek yogurt

1 large Egg

0.5 tsp Olive oil

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tsp Garlic powder

1 tsp Lemon juice

PREPARATION

• 1

  Bring a small pot of water to a boil, add the egg, cook for 6.5 minutes, then immediately transfer to an ice bath to stop the cooking.

• 2

  Season the chicken breast evenly with the sea salt, black pepper, and garlic powder.

• 3

  Heat the olive oil in a skillet over medium-high heat and sear the chicken for 5 to 6 minutes per side until golden brown and cooked through.

• 4

  Steam the broccoli florets in a steamer basket for 3 to 4 minutes until they are bright green and tender-crisp.

• 5

  Place the cottage cheese, Greek yogurt, and lemon juice in a small blender or food processor and pulse until the texture is completely smooth.

• 6

  Peel the cooled egg and slice it in half to reveal the jammy yolk.

• 7

  Assemble the bowl by placing the cooked rice at the bottom, then topping with sliced chicken, steamed broccoli, and the egg halves.

• 8

  Drizzle the creamy blended sauce over the entire bowl and serve immediately.