Balsamic Chicken with Herbs
Brown Rice with Sauteed Veggies
This is a low calorie meal. Perfectly satisfying and nutritional. All wheat and non processed foods are a healthier option. Make extra rice and store in the fridge for up to 3 days. Excellent for mixing into a salad or for pot pies the next day.
Balsamic Chicken
Ingredients
1 chicken breast per person3 tbs of balsamic vinegar
Salt and pepper to taste
2 tsp of a mix of Italian herbs
1 tsp of olive oil for grilling
Season the chicken breast with the ingredients and set aside for about 30 minutes as you get your rice started.
Poor the olive oil onto a grilled pan and heat up the surface. Place the chicken breast on top and press down with a spatula. Cook on either side 2 minutes. Lower heat and cover with a lid or tinfoil and allow to thoroughly cook for another 3 minutes.
Brown Rice
Ingredients
250 g brown rice
Salt
2 tbs of olive oil
625 ml of seasons water (salt or vegetable broth)
The ratio for cooking brown rice is 1 - 2.5.
Use a large pan in order for the heat to be evenly dispersed. This will result in a nice loose, grainy substance. Add the rice, broth (or salt with water), the olive oil and stir. Cover and bring to a boil. Lower to a medium heat. Normally brown rice will take up to 40 - 50 minutes to cook, but check your pan after 30 minutes. Once your rice is done set aside with the lid for 5 minutes to become firm.
Sauteed Veggies
Finely chop a variety of your favorite vegetables in a wok or grilling pan in a bit of olive oil. Season to taste.Mix up your veggies with the brown rice.
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