Ingredients
Scale
- 4 boneless, skinless chicken breasts
- 3 cloves fresh garlic, minced
- 2 tbsp extra virgin olive oil
- 1 cup brown rice or quinoa
- 1 bell pepper, chopped (any color)
- 1 cup broccoli florets (fresh or frozen)
- 3 tbsp low-sodium soy sauce
- 2 tbsp toasted sesame seeds
- 2 green onions, chopped
Instructions
- Season chicken breasts with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Sear chicken for 5-7 minutes on each side until golden brown and cooked through.
- While the chicken cooks, chop bell peppers and broccoli. Once the chicken is done, remove it from the skillet and sauté the vegetables for about 3-4 minutes until vibrant.
- Cook brown rice or quinoa according to package instructions; season with a pinch of salt if desired.
- In a small bowl, combine soy sauce, minced garlic, and sesame seeds to create the sauce.
- Slice cooked chicken into strips. In each bowl, layer grain base first, followed by sautéed veggies and sliced chicken. Drizzle with the prepared sauce.
- Finish with chopped green onions and additional sesame seeds if desired.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main
- Method: Searing/Sautéing
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (approximately 350g)
- Calories: 520
- Sugar: 3g
- Sodium: 640mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 64g
- Fiber: 6g
- Protein: 40g
- Cholesterol: 100mg