Try this lighter version of the popular rice bowl – it provides fiber from brown rice and vegetables.
Ingredients:
- 2 cups freshly cooked brown rice
- 4 chicken breasts cut in half, boneless and skinless
- 2 cups broccoli, in small pieces
- 1 teaspoon olive oil
- 2 cups chopped Chinese cabbage
- 2 carrots, cut into thin strips
- 1/2 onion, sliced
- 2 garlic cloves, finely chopped
- 1 sprig spring onion, finely chopped
- 2 teaspoons chopped fresh ginger root
- Ready-made teriyaki sauce
Instructions:
Season with salt and pepper on both sides. Spray a large pan for which you have a lid with a little cooking spray. Place the pan over medium-high heat and heat for one minute. Place the chicken breasts in the pan and cook for 5-7 minutes, or until the meat starts to turn brown. Turn the chicken breasts, cover the pan and turn the heat down to medium to low . Let the chicken cook in the juices for another 12-15 minutes or until cooked. Put out the fire. Remove the chicken breasts from the pan, chop them and place them back in the pan and cover them to keep them warm.
While cooking the chicken, boil 4 cups of water in a medium-sized saucepan covered. When the water boils, add the broccoli and let it cook for just 1 minute until it turns green and slightly tender. Drain the broccoli but do not rinse.
Heat a large frying pan over high heat and add the olive oil. Add broccoli, cabbage, carrots, onion, garlic, spring onion and ginger and sauté for 3-4 minutes until the vegetables are crispy – tender. Season with salt and pepper.
Divide the cooked brown rice into four bowls. Place the vegetables, chicken chips on top and finally the tergiaki sauce for deliciousness.
Nutritional Analysis by Serving:
- Calories: 320
- Protein: 34 g
- Fat: 5 g
- Carbohydrates: 12 g