Name: Grilled chicken and asparagus
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: 6 oz boneless skinless chicken breast, patted dry; 1/4 cup long-grain brown rice; 2/3 cup water; 7 oz asparagus, trimmed; 1 1/2 tsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1/4 tsp garlic powder; 1 1/2 tsp dried basil; 1 tsp lemon juice

Nutrition

Per serving

486 calories

Protein: 44g; 36% of calories
Carbs: 50g; 41% of calories
Fat: 12g; 22% of calories

Instructions

Prep 15 min · Cook 35 min

Preheat the oven to 400°F. In a small saucepan, combine the brown rice, water, and a pinch of the salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 40 minutes. When done, remove from heat and let rest covered for 5 minutes.
While the rice simmers, coat the chicken breast with half the olive oil, the garlic powder, dried basil, black pepper, and half the remaining salt.
On a half-sheet pan, toss the asparagus with the remaining olive oil and salt. Roast for 12 to 15 minutes until tender and slightly charred.
Heat a grill pan over medium-high heat. Place the chicken in the hot pan and cook for 6 to 7 minutes, flip, and cook for 6 to 7 minutes more until the center is opaque and the temperature reaches 165°F.
Fluff the rice with a fork. Plate the grilled chicken, roasted asparagus, and rice. Drizzle the lemon juice over the asparagus.

Nutrition

Ingredients

Instructions

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