Basil Chicken over Rice
670
Calories
64g
Protein
58g
Carbs
20g
Fat
Chicken tossed in a light basil and olive oil sauce over white rice.
Kcal 670 · Protein 64 g · Carbs 58 g · $ 4.00 per serving
Protein 64g · Carbs 58g · Fat 20g
10 min
Prep
18 min
Cook
$ 4
Per Plate
670
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 6 oz chicken breast, cut into 1-inch pieces
- 1 cup cooked white rice
- 1.5 cups cooked broccoli (from about 2.25 cups raw florets)
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 2 tbsp fresh basil, chopped
- 1 tbsp olive oil
- 1 clove garlic, minced
- 1/2 lemon, sliced
- 12 oz chicken breast, cut into 1-inch pieces
- 2 cups cooked white rice
- 3 cups cooked broccoli (from about 4.5 cups raw florets)
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 4 tbsp fresh basil, chopped
- 2 tbsp olive oil
- 2 clove garlic, minced
- 1 lemon, sliced
- 24 oz chicken breast, cut into 1-inch pieces
- 4 cups cooked white rice
- 6 cups cooked broccoli (from about 9 cups raw florets)
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 8 tbsp fresh basil, chopped
- 4 tbsp olive oil
- 4 clove garlic, minced
- 2 lemon, sliced
- 36 oz chicken breast, cut into 1-inch pieces
- 6 cups cooked white rice
- 9 cups cooked broccoli (from about 13.5 cups raw florets)
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 12 tbsp fresh basil, chopped
- 6 tbsp olive oil
- 6 clove garlic, minced
- 3 lemon, sliced
- 48 oz chicken breast, cut into 1-inch pieces
- 8 cups cooked white rice
- 12 cups cooked broccoli (from about 18 cups raw florets)
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 16 tbsp fresh basil, chopped
- 8 tbsp olive oil
- 8 clove garlic, minced
- 4 lemon, sliced
Before You Start
Pat the chicken dry and season it, cut the broccoli into florets, rinse the spinach, and gather the basil, garlic, and lemon for a quick blender sauce.
How To Make It
- Sear the chicken in the olive oil over medium heat, 5 to 6 minutes per side, until golden and it reaches 165°F in the center with no pink, then move it to a board to rest.
- Steam the broccoli in a covered pan with a splash of water, 4 to 5 minutes, until bright green and just tender.
- Add the spinach to the pan and cook, 2 to 3 minutes, until it wilts.
- Blend the basil, garlic, a little olive oil, and a squeeze of lemon into a loose, pourable sauce.
- Slice the chicken and toss it in the basil sauce until well coated.
- Serve over the rice with the broccoli and spinach alongside.
Fix It: If the outside browns before the center reaches 165°F, lower the heat and cover the pan so it cooks through without burning.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 18 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories670
- Protein64g
- Carbs58g
- Fat20g
- Fiber7g
- Sodium194mg
Bonus Benefits
- Inflammation
- Eating Well
- Steady Energy
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Basil: aromatic oils, reported to bring a fresh lift to the plate.
Olive Oil: monounsaturated fat, reported to look after your heart.
Basil: aromatic oils, reported to bring a fresh lift to the plate.
Olive Oil: monounsaturated fat, reported to look after your heart.
Tools For This Recipe
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