Ingredients:
- For the Bowl:
- 1 cup of brown rice
- 2 chicken breasts
- 1 large tomato
- 1 head of broccoli (about 2 cups of florets)
- 1 avocado
- 1 cucumber
- 1 large carrot
- For the Dressing:
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 garlic clove, finely chopped
- 1 teaspoon ground cumin
- Salt and pepper to taste
Instructions:
1. Cook the Brown Rice:
- Rinse 1 cup of brown rice under cold water.
- Cook the rice according to the package instructions. Typically, you’ll need 2 cups of water or broth and cook for about 40-45 minutes. Once cooked, let it sit for 5 minutes before fluffing with a fork.
2. Prepare the Chicken:
- Season the chicken breasts with salt, pepper, and ground cumin.
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
- Cook the chicken breasts for 5-7 minutes on each side, or until thoroughly cooked and golden brown. The internal temperature of the chicken should reach 165°F (75°C).
- Remove the chicken from the skillet and let it rest for a few minutes before slicing it into strips or cubes.
3. Cook the Broccoli:
- Fill a pot with water and bring it to a boil.
- Add the broccoli florets to the boiling water and cook for 3-4 minutes, until tender but still crisp.
- Drain the broccoli and immediately transfer it to a bowl of ice water to stop the cooking process. Drain again and set aside.
4. Prepare the Fresh Vegetables:
- Wash and dice the tomato.
- Peel and slice the cucumber into thin rounds.
- Peel and grate the carrot or cut it into thin strips.
- Cut the avocado in half, remove the pit, and dice the flesh.
5. Make the Dressing:
- In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, the chopped garlic, ground cumin, and salt and pepper to taste.
6. Assemble the Bowl:
- In each bowl, start with a base of brown rice.
- Add a portion of cooked chicken.
- Arrange the broccoli, tomato, cucumber, carrot, and avocado on top of the rice and chicken in an appealing way.
- Drizzle the dressing over the top.
Additional Tips:
- Feel free to adjust the ingredients based on your preferences and add any other vegetables you like.
- This bowl can be prepared in advance and stored in the refrigerator for up to 3 days, making it perfect for quick meals throughout the week.
And there you have it! A Healthy Chicken and Vegetable Rice Bowl that’s full of flavor and nutrition. Perfect for a quick, light, and balanced meal. I hope you enjoy making and eating it as much a as I do!
