HomeRecipesDietDairy FreeAvocado Chicken & Brown Rice Veggie Medley

Avocado Chicken & Brown Rice Veggie Medley

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Total Time: 35 min

Cook Time:

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Nutrition Facts

Nutrition information
per serving

Calories 430
Total Fat 13g
Saturated Fat 2g
Trans Fat 0g
Cholesterol 105mg
Sodium 380mg
Total Carbs 40g
Dietary Fiber 8g
Total Sugars 6g
Protein 36g

Vitamin A 206 mcg; Vitamin C 119 mg; Calcium 52 mg; Iron 3 mg; Vitamin D 0 mcg; Folate 140 mcg; Omega 3 Fatty Acid 0.1 g

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This simple one-skillet dinner makes an easy meal for one person, including lemony chicken breast and a brown rice and vegetable medley made extra special with creamy California Avocado. With an excellent source of dietary fiber (29% DV) and potassium (25% DV), as well as a high-potency of vitamin C (130% DV), an antioxidant that promotes healing and helps the body absorb iron, this dish is both delicious and nutritious.

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Serves: 1

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1 boneless skinless chicken breast, (5 oz.) 1/8 tsp. sea salt, divided 2 Tbsp. fresh lemon juice, divided 1/4 cup diced yellow onion 1/2 cup diced red bell pepper 1/2 cup chopped fresh baby spinach or kale 1/2 tsp. minced fresh garlic 1/8 tsp. crushed red pepper flakes 1/2 cup cooked brown rice 1/2 tsp. fresh minced basil or parsley 1/4 ripe, Fresh California Avocado, seeded, peeled and cubed
  1. Heat a large, non-stick skillet over medium-high heat. Add chicken in a single layer, and sprinkle with half the salt. Cook for 7 minutes.
  2. Flip and cook for another 5-10 minutes, until chicken is done. Sprinkle with half the lemon juice. Remove from skillet and set aside and cover. In the same skillet, add onion and bell pepper. Turn heat to medium. Sauté for 5 minutes, then add spinach or kale. Cook veggies for 5 minutes more or until onions and peppers are lightly browned and soft.
  3. Stir in garlic and red pepper flakes; cook for 30 seconds.
  4. Remove skillet from heat. Add rice and remaining salt to vegetables. Stir well.
  5. Stir in basil, avocado, and remaining lemon juice. Serve immediately with chicken.
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*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Did You Know?

California Avocados can be used as a substitute for butter. Learn about avocados and dietary guidelines for Americans.

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Recipe Categories: Dairy Free Entrees Gluten Free Have A Plant® Mediterranean Diet Poultry Registered Dietitian Recipes
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As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

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