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Crispy Chicken with Roasted Veggies & Brown Rice

Serving Size

2

Ingredients

  • (2) 4 oz chicken breast or thigh
  • 1⁄2 cup brown rice halved
  • 4 carrots peeled, sliced
  • 2 cloves minced garlic
  • 1⁄2 lemon juiced
  • 2-3 tbsp olive oil, divided
  • 2 dashes salt
  • 2 dashes pepper

Directions

  • Preheat your grill to medium heat for grilled chicken. Season the chicken breasts with olive oil, salt, and pepper. Grill the chicken for 6-7 minutes on each side or until the internal temperature reaches 165°F (74°C).
  • a. Alternatively, preheat the oven to 375°F (190°C) for baked chicken. Season the chicken breasts with olive oil, salt, and pepper. Place the chicken on a baking sheet lined with parchment paper and bake for 20-25 minutes or until the internal temperature reaches 165°F (74°C).
  • b. Or, for pan-seared chicken, heat 1 tablespoon of olive oil in a skillet over medium heat. Cook the chicken for 6-7 minutes on each side until golden brown and cooked through (internal temperature of 165°F or 74°C). Remove from heat and set aside.
  • Rinse the brown rice under cold water until the water runs clear. Combine the rice and water in a pot with a pinch of salt (typically a 1:2 ratio of rice to water). Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 40-45 minutes, or until the rice is tender and the water is absorbed—fluff with a fork.
  • Trim the stems from the Brussels sprouts and cut each one in half. Toss with 1 tablespoon of olive oil, minced garlic, salt, and pepper. Peel and slice the carrots into thin rounds. Toss with 1 tablespoon of olive oil, salt, and pepper.
  • For baking, preheat the oven to 400°F (200°C). Spread the Brussels sprouts and carrots in a single layer on a baking sheet. Roast for 20-25 minutes, tossing halfway through, until they are tender and slightly caramelized.
  • a. Alternatively, for air frying, preheat your air fryer to 375°F (190°C). Place the Brussels sprouts and carrots in the air fryer basket and cook for 15-18 minutes, shaking halfway through.
  • b. Or, for sautéing, heat 1 tablespoon of olive oil in a large pan over medium heat. Add the Brussels sprouts and carrots, and sauté for 10-12 minutes, stirring occasionally until tender and lightly browned.
  • Divide the cooked rice between two plates. Slice the cooked chicken and place it on top of the rice. Arrange the roasted or sautéed Brussels sprouts and carrots around the chicken. Drizzle with fresh lemon juice for a burst of flavor.

Notes

Leftovers: Store in an airtight container in the refrigerator for up to 3 days. Rice alternatives: swap the brown rice for cauliflower rice or quinoa. For cauliflower rice, sauté it in a pan with a little olive oil for 5-7 minutes. For quinoa, rinse it under cold water and cook it with a 1:2 ratio of quinoa to water, simmering for about 15 minutes until the water is absorbed and the quinoa is tender. Added flavor: add fresh herbs like thyme or rosemary to the chicken and vegetables before cooking. Less carbs: omit rice and eat more carrots and Brussels sprouts.

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