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Ingredients

• 8 oz Chicken Breast (skinless, boneless, cut into bite‑size pieces)
• 1 cup Brown Rice (uncooked, rinsed)
• 1 cup Broccoli Florets (fresh or frozen)
• 0.5 cup Carrots (peeled and diced)
• 1 tbsp Olive Oil (extra‑virgin recommended)
• 0.5 tsp Salt
• 0.25 tsp Black Pepper
• 1 tsp Soy Sauce (optional, for flavor)

Instructions

1. Rinse and Cook Rice

   Rinse 1 cup of brown rice under cold water until the water runs clear. Add the rice to a medium saucepan with 2 cups of water, bring to a boil, then reduce to a simmer, cover, and cook for 20 minutes until water is absorbed and rice is tender.

   Time: PT20M

2. Prepare Chicken

   While the rice cooks, season the chicken pieces with ½ tsp salt and ¼ tsp black pepper. Heat 1 tbsp olive oil in a large skillet over medium‑high heat. Add the chicken and sauté for 5‑7 minutes, stirring occasionally, until the pieces are golden brown and the internal temperature reaches 165°F.

   Time: PT7M

3. Cook Vegetables

   In the same skillet, add a splash more oil if needed. Toss in the broccoli florets and diced carrots. Sauté for 5 minutes, stirring frequently, until vegetables are tender‑crisp.

   Time: PT5M

4. Assemble Bowls

   Fluff the cooked rice and divide it evenly between two bowls. Top each with half of the cooked chicken and half of the sautéed vegetables. Drizzle ½ tsp soy sauce over each bowl if desired.

   Time: PT3M

Nutrition Facts

Calories

500

Protein

35 g

Carbohydrates

55 g

Fat

10 g

Fiber

5 g