Italian Chicken Breast Bowl
Remix of: Chicken Parmesan. about a third less fat than the Chicken Parmesan
572
Calories
62g
Protein
35g
Carbs
21g
Fat
Chicken Breast seared and served over cooked brown rice with spinach and bright aromatics.
Kcal 572 · Protein 62 g · Carbs 35 g · $ 4.00 per serving
Protein 62g · Carbs 35g · Fat 21g
15 min
Prep
15 min
Cook
$ 4
Per Plate
572
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
- 1/2 cup cooked brown rice
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 cup cooked broccoli (from about 1.5 cups raw florets)
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1/2 cup tomato, diced
- 1/4 cup basil, torn
- 12 oz chicken breast, cut into 1-inch pieces
- 1 cup cooked brown rice
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 2 cups cooked broccoli (from about 3 cups raw florets)
- 4 cloves garlic, minced
- 2 tbsp olive oil
- 1 cup tomato, diced
- 1/2 cup basil, torn
- 24 oz chicken breast, cut into 1-inch pieces
- 2 cups cooked brown rice
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 4 cups cooked broccoli (from about 6 cups raw florets)
- 8 cloves garlic, minced
- 4 tbsp olive oil
- 2 cups tomato, diced
- 1 cup basil, torn
- 36 oz chicken breast, cut into 1-inch pieces
- 3 cups cooked brown rice
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 6 cups cooked broccoli (from about 9 cups raw florets)
- 12 cloves garlic, minced
- 6 tbsp olive oil
- 3 cups tomato, diced
- 1 1/2 cups basil, torn
- 48 oz chicken breast, cut into 1-inch pieces
- 4 cups cooked brown rice
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 8 cups cooked broccoli (from about 12 cups raw florets)
- 16 cloves garlic, minced
- 8 tbsp olive oil
- 4 cups tomato, diced
- 2 cups basil, torn
Before You Start
Pat the chicken dry, warm the rice, cut the broccoli into florets, and mince the garlic so it is ready when the pan is hot.
How To Make It
- Season the chicken and sear it in a little olive oil over medium high, 5 to 6 minutes a side, until golden and it reaches 165°F in the center with no pink, then rest it a few minutes and slice.
- Steam or saute the broccoli, 5 to 6 minutes, until bright green and just tender.
- Wilt the spinach in the same pan, 1 to 2 minutes, until soft and bright green, then set it aside.
- Simmer the garlic and tomato in the rest of the olive oil, 3 to 4 minutes, until the tomato softens into a light sauce, then fold in the basil.
- Serve the sliced chicken, broccoli, and spinach over the warm brown rice and spoon the tomato over.
Fix It: If the chicken browns before it 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 15 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
- Calories572
- Protein62g
- Carbs35g
- Fat21g
- Fiber7g
- Sodium186mg
Bonus Benefits
- Eating Well
- Steady Energy
- Heart Health
- Mood Support
- Blood Sugar
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Tomato: lycopene and vitamin C, reported to support heart health.
Tomato: lycopene and vitamin C, reported to support heart health.
Tools For This Recipe
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