It is a balanced meal ,suitable for lunch. It is a good choice for a pregnant woman as a main dish.
Ingredients:
1 cup brown rice
2 cups water
2 boneless, skinless chicken breasts
1 red bell pepper
1 green bell pepper
1 medium onion
1 medium zucchini
4cloves garlic, minced
4 tablespoons olive oil
chicken spices
1/4 cup lemon juice
Salt and pepper to taste
Instructions:
Rinse the brown rice in a fine mesh strainer and add it to a medium-sized saucepan with 2 cups of water. Bring the water to a boil, reduce the heat to low, cover the pan, and let the rice simmer for about 45 minutes or until fully cooked.
Preheat 2 tablespoons olive oil a grill pan over medium-high heat. Season the chicken breasts with salt and pepper and place them on the grill pan. Cook for 6-7 minutes on each side or until fully cooked. Once done, remove the chicken from the pan and let it rest for 5 minutes before slicing it into thin strips.
Cut the red and green bell peppers, onion, zucchini, and yellow squash into thin strips.
Heat the olive oil in a large skillet over medium-high heat. Add the minced garlic and stir for about 30 seconds until fragrant. Add the sliced vegetables and stir-fry them for about 5-6 minutes or until they are tender-crisp.
Nutrition Facts (per serving):
Calories: 481
Fat: 22g
Carbohydrates: 46g
Fiber: 10g
Protein: 28g