Lemon-Parmesan Chicken and Rice Bowl
Ingredients
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1 cup rice
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5 tablespoons vegetable oil, divided
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2 cups hot water
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1 (8 ounce) package frozen broccoli
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salt and ground black pepper to taste
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2 pounds skinless, boneless chicken breast, cut into 1-inch cubes
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1 ½ teaspoons garlic powder
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1 ½ teaspoons onion powder
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1 large onion, diced
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1 lemon, zested and juiced
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½ cup grated Parmesan cheese
Instructions
Preheat the oven to 400°F (200°C).
Heat an oven-safe pot over medium-high heat. Stir the rice and 2 tablespoons of oil together in the pot to coat the rice. Add hot water and bring it to a boil, then cover the pot.
Place the rice in the preheated oven and bake until the water is absorbed and the rice is tender, about 12 to 15 minutes.
In a large pot, add broccoli and cover with salted water. Bring to a boil, then reduce the heat to medium-low and simmer until tender, 5 to 7 minutes. Drain and season with salt and pepper.
Heat the remaining oil in a skillet over medium-high heat. Add the chicken and season with garlic powder and onion powder. Cook the chicken until browned on all sides, about 5 to 7 minutes.
Add the onion to the chicken and continue cooking until the onion is soft and translucent, about 5 to 7 minutes.
Spoon the rice into the skillet and cook until the bottom is lightly browned, about 3 minutes. Add the broccoli to the rice, then sprinkle with lemon zest and juice. Stir to combine and top with Parmesan cheese.
Editor's Note:
This recipe was featured in Dinogo Magazine and has been adapted to use pearled farro instead of rice.
Nutritional Information (per serving)
| 510 | Calories |
| 20g | Fat |
| 38g | Carbs |
| 43g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 5 | |
| Calories 510 | |
| % Daily Value * | |
| Total Fat 20g | 26% |
| Saturated Fat 5g | 23% |
| Cholesterol 101mg | 34% |
| Sodium 246mg | 11% |
| Total Carbohydrate 38g | 14% |
| Dietary Fiber 3g | 9% |
| Total Sugars 3g | |
| Protein 43g | 85% |
| Vitamin C 32mg | 36% |
| Calcium 147mg | 11% |
| Iron 3mg | 18% |
| Potassium 438mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5