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Main mealMain CourseBalancedMediterraneanPoultry€

Rice and Chicken with Sautéed Vegetables

Name: Rice and Chicken with Sautéed Vegetables
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Ingredients: 500 g Chicken, breast, boneless, skinless, raw; 1 tbsp Oil, olive, extra virgin; 1 clove Garlic, raw; 250 g Rice, white, long grain, unenriched, raw; 1 medium Peppers, bell, red, raw; 100 g Carrots, mature, raw; 150 g Squash, summer, green, zucchini, includes skin, raw; 100 g Onions, red, raw; 1 pinch Salt, table, iodized

This balanced skillet dish of rice and chicken with vegetables combines juicy chicken breast, fluffy basmati rice and quickly sautéed colorful vegetables.

Prep time15 min

Cook time20 min

Total time35 min

Servings4

Recipe

Chicken, breast, boneless, skinless, raw500 gOil, olive, extra virgin1 tbspGarlic, raw1 cloveRice, white, long grain, unenriched, raw250 gPeppers, bell, red, raw1 mediumCarrots, mature, raw100 gSquash, summer, green, zucchini, includes skin, raw150 gOnions, red, raw100 gSalt, table, iodized1 pinch

Large skilletMedium-sized pot with lid for the riceCutting boardSharp knifeSpatulaKitchen scale

Per servingTotal

Calories:440 kcal1760 kcal

Protein:35 g140 g

Carbohydrates:57 g228 g

Fiber:3 g12 g

Water:208.7 ml834.8 ml

Fat:7 g28 g

Micronutrients

Sugar:4 g15.9 g

Saturated fat:1.2 g4.6 g

Cholesterol:90.9 mg363.7 mg

Sodium:142.9 mg571.6 mg

Potassium:764.8 mg3059 mg

Calcium:46.2 mg184.9 mg

Iron:1.3 mg5.1 mg

Magnesium:63.8 mg255 mg

Zinc:1.8 mg7.1 mg

Phosphorus:380.8 mg1523.1 mg

Vitamin C:47.7 mg190.7 mg

Vitamin A:255.9 µg1023.4 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Rinse the basmati rice thoroughly under cold running water. Pour it into a pot, add 500 ml of salted water, bring to a boil, then cover the pot and cook on the lowest heat for 12 minutes. Remove from heat and let it rest, covered, for 5 minutes.
2Wash the red bell pepper, zucchini, carrot and red onion, then cut them into even thin strips or half-moons.
3Heat the oil in a large skillet over medium-high heat. Add the prepared vegetables, rosemary, thyme and a pinch of salt. Sauté, stirring occasionally, for 6 to 8 minutes, until the vegetables soften but remain crisp.
4Pat the chicken breasts dry with a paper towel and cut them into smaller cutlets or strips. Season with salt, ground black pepper and marjoram.
5Pour the remaining 10 ml of olive oil into the same skillet and add the chopped garlic and the seasoned chicken. Cook over medium-high heat for 6 to 8 minutes, until the meat is nicely browned on all sides and seared, while remaining juicy in the center.
6Arrange the cooked rice, roasted chicken and sautéed vegetables on plates, and sprinkle with fresh chopped parsley if desired. Serve immediately while hot.

Nutritional benefits

Thanks to the high protein content of chicken breast and the complex carbohydrates in rice, this dish supports the maintenance of muscle mass and provides a long-lasting feeling of fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.