Pollo con riso naturale

Chicken with rice is generally considered to be one of the healthy dishes. However, you can make the much healthier dish by replacing the usual white rice with natural rice (also called brown rice) and adding various vegetables. Only lean chicken breast is used.

250 g of natural rice

4 halves of chicken breast, boneless and skinless

salt

Pepper from the mill

360 gr. of broccoli, cut into florets

1 teaspoon of olive oil

200 g of chard

2 medium-sized carrots, cut into fine sticks

2 cloves of garlic, finely chopped

1 small onion, finely chopped

2 teaspoons grated fresh ginger

teriyaki sauce

Cook the rice according to the instructions on the package.

Season the chicken breasts on both sides with salt and pepper. Heat a non-stick pan with a lid over medium heat and place the chicken breasts with the curved side down. Fry for 5-7 minutes until the underside of the meat is lightly browned. Reduce the heat, turn the chicken over and put the lid on the pot. Cook for another 10-12 minutes until the inside of the meat is no longer pink. Remove the chicken breasts from the pan, cut them into slices and keep them warm.

While the chicken is cooking, bring to a boil in a saucepan with 1 liter of water and add the broccoli for 1 minute. Drain, but do not rinse with cold water. Heat the oil in a large skillet and add the broccoli and the remaining vegetables and spices (except the teriyaki sauce) one after the other. Cook for 3 to 5 minutes, stirring constantly, until the vegetables are soft but still firm to the bite. Season with salt and pepper.

Arrange the rice on four deep plates and arrange the vegetables and chicken on top. Serve immediately and add the teriyaki sauce on the side.

12 g carbohydrates 34 g proteins 5 g fats 332 kcal