Brown Rice Salad with Grilled Chicken Recipe How to Make It from www.tasteofhome.com
Introduction
Are you looking for a healthy and delicious meal that is easy to make? Look no further than these grilled chicken and brown rice recipes! Not only are they packed with protein and nutrients, but they are also simple to prepare and perfect for a weeknight dinner.
Prep Time
Prepping for these recipes is quick and easy, taking only about 15-20 minutes to prepare the ingredients. The chicken will need to marinate for at least an hour, so be sure to plan accordingly.
Cook Time
The cook time for these recipes is between 30-40 minutes, depending on the cooking method you prefer. Grilling the chicken gives it a delicious smoky flavor, but it can also be baked or pan-fried for a quicker cooking time.
Ingredients
For the chicken marinade, you will need: - 4 boneless, skinless chicken breasts - 1/4 cup olive oil - 2 tablespoons fresh lemon juice - 2 cloves garlic, minced - 1 teaspoon dried oregano - Salt and pepper to taste For the brown rice: - 1 cup brown rice - 2 cups water - Salt to taste
Equipment
For these recipes, you will need a grill, baking sheet, or frying pan to cook the chicken, as well as a pot to cook the brown rice.
Method
1. Begin by preparing the chicken marinade. In a small bowl, whisk together the olive oil, lemon juice, garlic, oregano, salt, and pepper. 2. Place the chicken breasts in a large sealable plastic bag and pour the marinade over them. Seal the bag and refrigerate for at least an hour, or up to 24 hours. 3. When you're ready to cook the chicken, preheat the grill to medium-high heat. 4. Remove the chicken from the marinade and discard the excess. Place the chicken on the grill and cook for 6-7 minutes per side, or until the internal temperature reaches 165°F. 5. While the chicken is cooking, prepare the brown rice according to the package instructions. 6. Serve the grilled chicken alongside the brown rice and your favorite vegetables. Enjoy!
Notes
- To save time, you can use a store-bought marinade instead of making your own. Just be sure to check the ingredients for added sugars and preservatives. - For a healthier version, swap out the brown rice for quinoa or cauliflower rice. - Leftover chicken and rice can be stored in the fridge for 3-4 days and reheated in the microwave.
Nutrition Info
This recipe makes 4 servings. Each serving contains approximately: - 350 calories - 25g protein - 20g fat - 20g carbohydrates
Recipe Tips
- If you're using a grill, be sure to oil the grates before placing the chicken on them to prevent sticking. - For extra flavor, you can add some chopped herbs or spices to the brown rice while it's cooking. - If you don't have access to a grill, you can bake the chicken in the oven at 375°F for 25-30 minutes or pan-fry it in a little bit of oil for 6-7 minutes per side.
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