RECIPES

Chicken with Brown Rice, Avocado & Veggie Medley

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Total Time:

35min

Cook Time:

20min

Prep Time:

15min

Nutritional Highlights (per serving)

See Full

430
Calories
13 g
Total Fat
40 g
Total Carbs
36 g
Protein
105 mg
Cholesterol
 Chicken with Brown Rice, Avocado & Veggie Medley

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.

Ingredients

Serves: 1
  boneless skinless chicken breast, (5 oz.)
1/8  tsp.  sea salt, divided
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

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  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.
NUTRITION INFORMATION
PER SERVING
Calories 430
Total Fat 13 g
Trans Fat 0 g
Saturated Fat 2 g
Monounsaturated Fat g
Polyunsaturated Fat g
Total Carbs 40 g
Dietary Fiber 8 g
Total Sugar 6 g
Protein 36 g
Cholesterol 105 mg
Sodium 380 mg
Potassium mg

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

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Meme Inge, MS, RDN

Meme is a registered dietitian nutritionist helping people let go of extreme health views to live free of diets & shame, be comfortable in their own skin, and celebrate food & life. Meme shares approachable tips and recipes to show how living a healthful lifestyle can be budget friendly, delicious & fun. Focusing on taste, accessibility and positive nutrition, her simple recipes help people feel nourished from the inside out. As a certified intuitive eating counselor and mindful eating trained dietitian, Meme helps people connect to their bodies to enjoy food instead of stressing about fads, food rules or restrictive diets. Learn more on Living Well Kitchen and follow along on Instagram.

Meme is a brand advocate. Their content on the California Avocado Commission website and/or blog is part of their partnership with our organization.

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