Whats for Dinner: eat clean Chicken and Rice

Posted on December 17, 2010. Filed under: Food | Tags: , , |

6 Boneless Chicken Breasts-cooked or almost cooked thru
1 tbsp olive oil
1 medium onion peeled and chopped
4 cloves of garlic pressed through garlic press
1 tsp fresh Thyme
1 tsp fresh rosemary
3 cups of low sodium chicken broth
1 1/2 cups of brown rice
3/4 lbs fresh broccoli
1 cup Carrots, peeled and cut into penny slices
1/2 cup edamame, frozen

In a large skillet, heat olive oil over medium temperature. Add a onions, garlic m thyme, rosemary, and sea salt. Cover and cook over low heat until the onion has softened about 10 min. Add chicken broth. Stir in the brown rice and cook uncovered over high heat for 5 in. Cover and reduce heat to low. Cook for 20 min.
Place the chicken breasts over the rice in the skillet. Cook for another 15 min, making sure the chicken is cooked. through. Once the chicken is done remove it from the pan and put it on a clean platter. Cover it with tin foil or another plate.
Add the broccoli, edamame and parboiled carrots to the rice mixture. Heat through 10 min. Season with sea salt and pepper. Remove from heat. Serve ri9ce immediately, along with one chicken breast.

Calories: 356
Calories from fat: 71
Protein: 35
Carbs: 44
Fiber: 4
Sugar: 2
Fat: 7
Sodium 616mg


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