PCOS Brazilian Recipes: Dinner - Brazilian Chicken with Brown Rice
Nutrition per Serving
550
Calories
30g
Protein
50g
Carbs
20g
Fat
This recipe includes chicken, brown rice, and a variety of vegetables. The grocery list includes: chicken breasts, brown rice, onion, garlic, bell pepper, tomatoes, olive oil, salt, pepper, and parsley. The brown rice has a low GI, making it a good choice for PCOS.
Ingredients
2 boneless, skinless chicken breasts (500g), 1 cup of brown rice (200g), 2 cups of water (500ml), 1 onion, 2 cloves of garlic, 1 bell pepper, 2 tomatoes, 1 tablespoon of olive oil (15ml), salt and pepper to taste, 1 tablespoon of chopped parsley (15g)
Instructions
1. Rinse the brown rice under cold water until the water runs clear. 2. In a pot, bring the water to a boil. Add the rice, reduce the heat to low, cover and cook for 45 minutes. 3. While the rice is cooking, chop the onion, garlic, bell pepper, and tomatoes. 4. Heat the olive oil in a pan over medium heat. Add the onion and garlic and sauté until golden. 5. Add the chicken breasts to the pan and cook until no longer pink in the middle. 6. Add the bell pepper and tomatoes to the pan and cook for another 5 minutes. 7. Season with salt and pepper to taste. 8. Once the rice is cooked, fluff it with a fork. 9. Serve the chicken with the cooked rice and garnish with chopped parsley.
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