Name: Chicken breast with asparagus
Prep time: 10 min
Cook time: 50 min
Total time: 60 min
Yield: 1 serving
Ingredients: 1/4 cup brown rice; 1/2 cup water; 3/4 tsp salt; 1/2 tsp dried parsley; 6 oz boneless skinless chicken breast, patted dry; 5 oz asparagus, trimmed; 1 1/2 tsp extra virgin olive oil; 1/2 tsp black pepper; 1/4 tsp garlic powder

Nutrition

Per serving

453 calories

Protein: 43g; 38% of calories
Carbs: 44g; 38% of calories
Fat: 12g; 24% of calories

Ingredients

9 items

Instructions

Prep 10 min · Cook 50 min

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 45 minutes. Remove from heat and let rest, covered, for 5 minutes. Stir in the parsley.
Preheat the oven to 400°F. On a half-sheet pan, toss the asparagus with half the olive oil and a pinch of salt. While the rice rests, roast the asparagus for 12 to 15 minutes until tender and slightly charred.
Season the chicken breast with the remaining salt, black pepper, and garlic powder. Heat the remaining olive oil in a skillet over medium-high heat. Add the chicken and cook for 6 minutes, flip, and cook for 6 to 8 minutes more until the center is opaque and reached its safe temperature. Done when opaque in the center, 165°F.
Place the herbed brown rice on the plate alongside the roasted asparagus and the seared chicken breast.

Nutrition

Ingredients

Instructions

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