Name: Grilled chicken and broccoli bowl
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: 5 oz boneless skinless chicken breast, patted dry; 1/4 cup long-grain brown rice; 1/2 cup water; 5 oz broccoli florets; 1 tsp olive oil; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

430 calories

Protein: 41g; 37% of calories
Carbs: 48g; 43% of calories
Fat: 10g; 20% of calories

Ingredients

7 items

Instructions

Prep 15 min · Cook 35 min

In a small pot, combine the rice, water, and a pinch of salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 35 to 40 minutes. Remove from heat and let rest covered for 5 minutes.
While the rice simmers, slice the chicken breast horizontally into two even cutlets. Rub with half the olive oil, half the salt, and all the black pepper. Preheat a grill pan over medium high heat.
Place the chicken on the hot grill pan. Cook for 4 minutes, flip, and cook for 4 minutes more. Done when opaque in the center, 165°F.
Place a steamer basket over a pot of boiling water. Add the broccoli, cover, and steam for 5 to 6 minutes until tender. Meanwhile, fluff the rested rice with a fork.
Toss the steamed broccoli with the remaining olive oil and salt. Serve the grilled chicken over the rice with the broccoli on the side.

Nutrition

Ingredients

Instructions

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