Chicken and Rice

This Chicken and Rice dish combines tender, marinated chicken breasts with fluffy rice, all infused with a savory blend of spices. It's a high-protein, satisfying meal perfect for any dinner table.

Ingredients

• Chicken breast - 300 grams
• Brown rice - 150 grams
• Chicken broth - 300 ml
• Olive oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Onion - 1 small, diced
• Bell pepper - 1 medium, diced
• Paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Begin by marinating the chicken: In a bowl, combine olive oil, minced garlic, paprika, cumin, salt, and pepper. Add the chicken breasts, ensuring they are well-coated. Let it marinate for at least 15 minutes.
2. In a medium saucepan, heat a little olive oil over medium heat. Add the diced onion and bell pepper, and sauté until they are soft and translucent, about 5 minutes.
3. Add the marinated chicken breasts to the saucepan and sear them for 3-4 minutes on each side until they are golden brown.
4. Pour the chicken broth into the saucepan and bring it to a simmer. Add the brown rice, stir, and cover the pan. Reduce heat to low and let it cook for about 25 minutes or until the rice is tender and the chicken is cooked through.
5. Once cooked, remove from heat and let it sit, covered, for 5 minutes. Fluff the rice with a fork and garnish with chopped parsley before serving.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 55 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 700 mg
• Cholesterol: 75 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein, promoting muscle growth and repair.
• Rich in fiber from brown rice, supporting digestive health.

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