Name: Chicken and vegetable bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 1/4 cup white rice; 1/2 cup water; 3/4 tsp salt; 6 oz boneless skinless chicken breast, patted dry; 1 1/2 tsp olive oil; 1/4 tsp garlic powder; 1/2 tsp black pepper; 1/2 medium zucchini, diced; 3/4 red bell pepper, diced

Nutrition

Per serving

459 calories

Protein: 44g; 38% of calories
Carbs: 47g; 41% of calories
Fat: 11g; 21% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 20 min

In a small saucepan, combine the rice, water, and half the salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let rest, covered, for 5 minutes.
While the rice cooks, season the chicken breast on both sides with the garlic powder, black pepper, and the remaining salt.
Heat half the olive oil in a skillet over medium heat. Add the chicken and cook for 6 minutes, flip, and cook for 6 to 8 minutes more until the center is opaque and reaches its safe temperature. Remove from the pan and rest for 5 minutes before slicing. Done when opaque in the center, 165°F.
In the same skillet, heat the remaining olive oil. Add the zucchini and red bell pepper and sauté for 5 to 6 minutes until tender and slightly browned.
Fluff the rice with a fork and place it in a bowl. Top with the sautéed vegetables and the sliced chicken.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More lunch recipes