Chicken with rice and broccoli

Grilled Chicken with brown rice and broccoli

This meal has always been a go to for ever since I moved out. It is easy to cook, takes very little prep work, actual cooking time is under fifteen minutes, and if you are good at shopping the deals you can make 4-6 servings for about ten dollars.

Taste: Very good. I found this marinade to be a little bit bland, but it still great. The flavors and textures mix well between the rice, broccoli and chicken.

Ingredients:

1 package of Chicken

1 Cup Broccoli

Herb & Garlic Marinade

½ Cup Brown Rice

Ease of preparation: This meal does take a little bit of work, but not as much as you’d expect. First off start the brown rice in a rice cooker if you have one. I do about a ½ cup of rice to 3 cups of water. Start the rice while you prep everything else. Marinade the chicken in a ziplock bag for at least 30 minutes. When the chicken is almost done marinating chop up your broccoli, boil some water(about 4-5 cups), and preheat your bbq. Once you grill is heated up place the chicken on it and cook for 10-15 minutes depending on how thick the cut is. I like to turn it every five minutes or so. Cook until the chicken reaches an internal temperature of 160-165 degrees. After you pull it off the bbq you can cover it with foil while everything else is finishing up and it will be fully cooked through. Boil the broccoli until it is tender(4-5 minutes). Hopefully when the broccoli and chicken are finished cooking the rice finishes also.

Estimated daily allowance in one bowl.

Kcal 425

Total Fat 10%

Saturated Fat 8%

Cholesterol 22%

Sodium 41%

Potassium 17%

Calcium 10%

Carbs 19%

Protein 55%

Fiber 21%

Sugar 6.9 grams

Fats and Sugars

This meal is fairly low in fats. Only 10% of the RDA and the saturated fat level is just as low. You have to be careful to not add any type of salad dressing to you broccoli(if that's your thing). Lots of salad dressings will be high in fat and sugars. Since the sugar in this meal is already low at 6.9 grams you don’t want to send it skyrocketing with the dressing. The fat in the meal is good for energy production and storage.

Protein

Every part of this meal adds a good deal of protein to it.With 55% of your DMV it is packed. Protein is essential for bone and muscle growth, enzymes and help with immune factors. You do have to watch your protein intake though, because if you go over what your body needs the excess can be converted and stored as fat.

Vitamins and MInerals

This recipe is a great source fiber with the broccoli and brown rice. Fiber is great because it will help you feel full fast which may lower tendencies to overeat and it aids in digestion. This helps to having a great meal and feeling good later. It also contains a good amount of potassium. Potassium is necessary since it aids in nerve impulse transmission and help with water balance.

Overall I feel like this meal is very healthy. Its biggest downfall is the sodium from the marinade. You can always find a marinade that is lower in sodium or make your own.

Other pairings

Grains, protein and vegetables are covered pretty well in this meal. I would serve it with a dessert of non-fat vanilla pudding with blueberries and strawberries to get fruits incorporated into the meal and add phytochemicals.

Hope you guys enjoy this meal.

John R

I added two pictures since I forgot to include myself in the first one.