Chicken and Rice Bowl

This Chicken and Rice Bowl is a wholesome and satisfying lunch option that combines tender chicken, vibrant veggies, and flavorful brown rice, all drizzled with a light lemon herb dressing. It's a nutritious meal that is quick to prepare, making it perfect for a healthy American lunch.

Ingredients

• Chicken breast - 300 grams
• Brown rice - 1 cup (200 grams)
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Spinach - 2 cups, fresh
• Lemon juice - 2 tablespoons
• Dried oregano - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Water - 2 cups (500 ml)

Steps

1. Rinse the brown rice under cold water and drain.
2. In a medium saucepan, combine the rinsed brown rice and 2 cups of water. Bring to a boil, then reduce heat, cover, and simmer for about 25 minutes, or until the rice is tender and water is absorbed.
3. While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add minced garlic and sauté for 1 minute until fragrant.
4. Add diced chicken breast to the skillet and season with salt, black pepper, and dried oregano. Cook for about 6-8 minutes, stirring frequently, until the chicken is cooked through and lightly browned.
5. In the same skillet, add the diced bell pepper and zucchini. Sauté for about 4-5 minutes until the vegetables are tender.
6. Add the fresh spinach to the skillet and cook until wilted, about 2 minutes.
7. Once the rice is done, fluff it with a fork and divide it between two bowls.
8. Top each bowl of rice with the chicken and vegetable mixture.
9. Drizzle with lemon juice and the remaining 1 tablespoon of olive oil before serving.

Nutrition

• Calories: 550
• Protein: 40 g
• Carbs: 65 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 90 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein which helps with muscle repair and growth.
• Rich in fiber from brown rice and vegetables, promoting digestive health.

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