Grilled Chicken with Garden Fried Rice for Two
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
Boil n Bag Brown Rice - 1 Bag (1 cup dry rice boils into 2 cups ready to eat)12 ounces Skinless, Boneless Chicken Breasts - I take one entire breast and cut it into 2 fillets, 1 per person which gives about a 4 to 6 ounce piece (raw) per person.Carrots, Broccoli, Green Beans, Onions - All chopped and/or sliced - quantity and type of vegies can vary depending upon what you have available.Butter (unsalted or salted, depending if you are watching your sodium or not)Vinegar (any kind you like to marinate and flavor the chicken)Soy Sauce (low sodium or regular)Olive OilEnova Oil
Make a marinade for the chicken using 1/2 tablespoon of Enova oil, 1 tablespoon of vinegar, herbs and spices that you like, and a little water. Pound the chicken fillets until slightly flattened, and then spread the marinade over the raw chicken and let it sit for about 15 minutes. You can cover it with plastic wrap if needed. I do not refrigerate for this 15 minute marinating, as the time helps to warm up the chicken a little before it hits the grill. Grilling takes about 4 to 5 minutes per side on medium high heat.
Put the water on to boil for the rice. And, when it reaches boiling, put in the bag of rice and let it cook (brown rice takes 10 minutes).
While the chicken is marinating and the rice water is heating, wash, cut and slice up vegies - onion, broccoli, carrots, green beans.
To stir fry the vegies - heat 1 tablespoon olive oil and 1 tablespoon butter in a skillet. Add onions and let them get translucent. Add the rest of the vegies and cover and let them soften up a little and heat up. Then toss with soy sauce let heat a little further.
Drain the cooked rice and add the hot rice to the vegies in the skillet. Toss it all together.
Transfer the hot vegetable rice mixture to a plate and top with a grilled chicken breast.
Enjoy!
Number of Servings: 2
Recipe submitted by SparkPeople user FUN50146.
Put the water on to boil for the rice. And, when it reaches boiling, put in the bag of rice and let it cook (brown rice takes 10 minutes).
While the chicken is marinating and the rice water is heating, wash, cut and slice up vegies - onion, broccoli, carrots, green beans.
To stir fry the vegies - heat 1 tablespoon olive oil and 1 tablespoon butter in a skillet. Add onions and let them get translucent. Add the rest of the vegies and cover and let them soften up a little and heat up. Then toss with soy sauce let heat a little further.
Drain the cooked rice and add the hot rice to the vegies in the skillet. Toss it all together.
Transfer the hot vegetable rice mixture to a plate and top with a grilled chicken breast.
Enjoy!
Number of Servings: 2
Recipe submitted by SparkPeople user FUN50146.
Nutritional Info Amount Per Serving
- Calories: 579.1
- Total Fat: 20.3 g
- Cholesterol: 114.1 mg
- Sodium: 884.8 mg
- Total Carbs: 52.4 g
- Dietary Fiber: 7.7 g
- Protein: 46.4 g
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