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Main mealBalancedPoultry€€

Juicy Chicken Fillet with Rice and Colorful Vegetables

Name: Juicy Chicken Fillet with Rice and Colorful Vegetables
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 2
Ingredients: 350 g Chicken, breast, boneless, skinless, raw; 150 g Rice, white, long grain, unenriched, raw; 450 ml Salt, table, iodized; 1 medium Squash, summer, green, zucchini, includes skin, raw; 1 medium Peppers, bell, red, raw; 0.5 medium Onions, yellow, raw; 2 clove Garlic, raw; 1.5 tbsp Oil, olive, extra virgin; 1 tsp Spices, pepper, red or cayenne; 0.5 tsp Spices, turmeric, ground; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 1 handful Parsley, fresh

A quick and healthy one-pot meal featuring juicy chicken fillet, rice, peppers and zucchini. A great choice for a wholesome meal with minimal dishes to wash.

Prep time15 min

Cook time30 min

Total time45 min

Servings2

Recipe

Chicken, breast, boneless, skinless, raw350 gRice, white, long grain, unenriched, raw150 gSalt, table, iodized450 mlSquash, summer, green, zucchini, includes skin, raw1 mediumPeppers, bell, red, raw1 mediumOnions, yellow, raw0.5 mediumGarlic, raw2 cloveOil, olive, extra virgin1.5 tbspSpices, pepper, red or cayenne1 tspSpices, turmeric, ground0.5 tspSalt, table, iodized1 pinchSpices, pepper, black1 pinchParsley, fresh1 handful

Large deep pan with lid,Kitchen scale,Cutting board,Wooden spoon

Per servingTotal

Calories:617.7 kcal1235.4 kcal

Protein:47.4 g94.7 g

Carbohydrates:72.9 g145.8 g

Fiber:4.8 g9.5 g

Water:321.7 ml643.3 ml

Fat:15.4 g30.7 g

Micronutrients

Sugar:4.6 g9.2 g

Saturated fat:2.7 g5.3 g

Cholesterol:127.3 mg254.6 mg

Sodium:87409 mg174817.9 mg

Potassium:1202.5 mg2404.9 mg

Calcium:129.9 mg259.8 mg

Iron:3.8 mg7.5 mg

Magnesium:101.7 mg203.4 mg

Zinc:2.9 mg5.7 mg

Phosphorus:539 mg1077.9 mg

Vitamin C:103.4 mg206.8 mg

Vitamin A:167.3 µg334.6 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Heat 1 tablespoon of olive oil in a large pan. Add the chicken cubes, season with salt and pepper, and cook over medium heat for about 5 minutes, until golden brown. Remove the meat from the pan and set it aside on a plate.
2In the same pan, add the remaining oil and sauté the chopped onion until softened (about 3 minutes). Stir in the garlic, turmeric and sweet paprika, and cook for another 30 seconds until fragrant.
3Add the brown rice and stir quickly to coat it in oil. Pour in the chicken stock. Once it comes to a boil, cover the pan, reduce the heat, and cook for 20–25 minutes (or until the rice is almost done).
4Return the cooked chicken to the pan and add the sliced pepper and zucchini. Cover again and cook for another 5–7 minutes. This way, the vegetables will become tender while still keeping their texture and color.
5Once the rice has absorbed all the liquid, remove the pan from the heat and let it stand covered for another 5 minutes. Before serving, fluff the dish with a fork and sprinkle with fresh parsley.

Nutritional benefits

Thanks to its high content of complex carbohydrates and lean protein, this dish supports long-lasting energy and recovery after exercise.

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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.