Rice?! Casey, How can rice be healthy!? Well.. in this recipe I am using brown rice! Usually I loath brown rice, it tastes like cardboard shavings to me (yea I said it, I know deep down you agree..) but the way I wrote this recipe, the rice is so flavorful you wouldn’t even know it was a healthy grain! Not to mention you will only have 1 pot to clean, score!
I love rice. I love pasta. I love bread (you see my problem here right haha) So I m constantly looking for ways to incorporate what I love into what I should be eating.. I think I hit a grand slam with this one! If this photo doesn’t make you drool I urge you to get a vision test immediately.
Casey’s Healthy (As Can Be) Chicken and Rice –
4 boneless skinless chicken breasts
1 teaspoon of olive oil
1 cup of red bell pepper, diced
3/4 cup of sweet onion, diced
2 cloves of garlic, minced
2 cups of brown rice
2 cups of low sodium chicken stock
1/2 cup of red cooking wine (or regular red wine if that’s what you have)
1/2 cup of water
3/4 cup of green olives, chopped
1 14oz can of red kidney bean (drained and rinsed)
1 teaspoon of salt
1/2 teaspoon of black pepper
1. In a large skillet sprayed with cooking spray, cook your chicken breast over medium high heat. Cover with foil or the lid to contain the steam and cook inside the breast rapidly. We don’t want too much of a browning on the chicken. Remove from the pan, cut into 1/2 inch pieces and set aside.
2. In the same pan, add the olive oil and heat over medium heat. Add the onions and pepper and cook until they begin to soften, about 4 minutes. Add the garlic and stir until fragrant. Add in the brown rice and stir, toasting the rice for 2 minutes.
3. Stir in the chicken stock, wine, and water. Add the diced chicken breast back into the pot along with your chopped olives, beans, salt and pepper.
4. Bring to a boil, stir once more and flatten out the food in the pan. Cover tightly and reduce the heat to a simmer. DO NOT LIFT THE LID (Don’t be a lid lifter 😉 )
5. After 25 minutes, remove the cover and give your dish a fluff (stir it up and lift from underneath to turn it over, you want to let the air underneath and puff out the rice) Cover again and turn the heat off. After 10 minutes its ready to devour!
I like to finish this off with some chopped fresh cilantro or parsley if you have it and like that, go for it!! I also give it a hit of sriracha (but that’s like a staple in my house, especially on rice) ..The best part is you can change out the brown rice for white, or if you prefer black beans that works too! Use this recipe as a guideline and jazz it up however you want 🙂
I guarantee this is a dish you’ll be making monthly.. It is super simple, healthy and delicious! It’s also super inexpensive and ready in under an hour! It yields a lot as well so you will have enough for dinner and leftovers for a nice healthy (and free, heck yea) lunch!!
Let me know if you make it and how much you love it!! Enjoy 😉