High Protein Chicken And Rice Recipe

July 20, 2023 Post a Comment

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12 Healthy Chicken Recipes HighProtein & Easy Dinner Ideas Homemade Mastery from www.homemademastery.com

Description

This high protein chicken and rice recipe is a perfect meal for those who want to build muscles and get fit. It is delicious, healthy, and easy to make. The dish consists of tender chicken breasts cooked to perfection, served on a bed of fluffy rice, and topped with a rich sauce that is packed with protein. This recipe is perfect for anyone who is looking for a high-protein meal that is both satisfying and nutritious.

Prep Time

The total prep time for this recipe is approximately 20 minutes. This includes time to marinate the chicken, chop the vegetables, and prepare the rice.

Cook Time

The total cook time for this recipe is approximately 30 minutes. This includes time to cook the chicken, vegetables, and rice.

Ingredients

For the chicken:

4 boneless, skinless chicken breasts
1/4 cup olive oil
3 cloves garlic, minced
1 tsp paprika
1 tsp salt
1/2 tsp black pepper

For the rice:

1 cup white rice
2 cups water
1/2 tsp salt

For the sauce:

1 tbsp olive oil
1 onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
1 can diced tomatoes
1/4 cup tomato paste
1 tsp paprika
1 tsp salt
1/2 tsp black pepper

Equipment

Large skillet
Medium saucepan
Cutting board
Chef's knife
Measuring cups and spoons

Method

Marinate the chicken breasts with olive oil, garlic, paprika, salt, and black pepper for at least 30 minutes.
Prepare the rice by rinsing the rice in cold water, then adding it to a medium saucepan with water and salt. Bring to a boil, then reduce heat and simmer for 18-20 minutes, or until fully cooked and fluffy.
While the rice is cooking, heat a large skillet over medium-high heat. Add the chicken breasts and cook for 6-8 minutes per side, or until fully cooked and browned on both sides. Remove from skillet and set aside.
In the same skillet, add olive oil, chopped onion, red and green bell peppers, and cook for 5-7 minutes, or until the vegetables are softened and lightly browned.
Add the diced tomatoes, tomato paste, paprika, salt, and black pepper to the skillet. Stir well and bring to a simmer.
Return the chicken breasts to the skillet and spoon the sauce over the chicken. Cover and simmer for 5-7 minutes to allow the flavors to meld.
Serve the chicken and sauce over a bed of fluffy rice.

Notes

This high protein chicken and rice recipe is a great meal prep option. You can store the cooked chicken and rice in separate containers in the fridge for up to five days. To reheat, simply microwave the chicken and rice for 2-3 minutes, or until heated through.

Nutrition Info

This high protein chicken and rice recipe makes four servings. Each serving contains approximately:

Calories: 479
Protein: 38g
Carbohydrates: 42g
Fat: 17g
Sodium: 1416mg
Fiber: 4g
Sugar: 10g

Recipe Tips

To make this recipe even more flavorful, you can add some additional spices to the sauce. Try adding some cumin, chili powder, or smoked paprika. You can also add some chopped fresh herbs, such as parsley or cilantro, for a pop of freshness. If you don't have white rice on hand, you can use brown rice or quinoa instead. Just adjust the cooking time and water ratio accordingly. For a vegetarian version of this recipe, you can substitute the chicken with tofu or tempeh. Simply marinate the tofu or tempeh in the same marinade as the chicken, then cook until browned and crispy. Overall, this high protein chicken and rice recipe is a delicious and healthy meal that is perfect for anyone who wants to build muscles and get fit. It's easy to make, packed with protein, and full of flavor. Give it a try and see how you like it!