RICE WITH CHICKEN is one of the most typical dishes of Latin America. Each Latin American country has its own version. This recipe brings together all the Latin flavors while remaining compatible with a balanced lifestyle. Brown rice replaces white rice and vegetables give it more texture and make it crispy. Teriyaki sauce will give you a more authentic flavor, it is very easy to prepare and has a lot less calories.
Try this lighter version of rice dishes. It is rich in fiber (brown rice) and vegetable
Servings 4
Ingredients
- 250 g cooked brown rice
- 4 chicken cutlets, bone and skin removed
- 250 g broccoli, cut into pieces
- 1 teaspoon of olive oil
- 250 g thinly sliced Chinese cabbage
- 2 carrots in sticks
- 1/2 onion, minced
- 2 garlic cloves, crushed
- 1 spring onion, thinly sliced
- 2 teaspoons of fresh ginger, crushed
- Sauce teriyaki
Method
Season the chicken cutlets with salt and pepper on both sides. Oil a fairly large pan. Heat over medium heat for a minute. Place the chicken cutlets in the pan and cook, 5 to 7 minutes, until they begin to brown. Turn the cutlets over, cover the pan and lower the heat. Let the chicken cook in its juices for 12 to 15 minutes. Check the cooking regularly. Turn off the heat, remove the escalopes from the pan, cut them into strips and put them back in the pan. Keep warm.
While the chicken is cooking, boil 500 ml of water in a covered pot. When the water boils, throw in the broccoli pieces and cook for 1 minute, to give them a nice green and soften slightly. Drain the broccoli but do not rinse them.
Heat a large skillet over high heat and add the olive oil. Add the broccoli, cabbage, carrots, onion, garlic, spring onion and ginger and sauté for 3 to 4 minutes, until tender but still crunchy. Salt and pepper to your liking.
Divide the brown rice among four bowls. Cover the rice with the vegetables and the chicken strips, then add the teriyaki sauce.
Nutrients per serving
| Calories | Fat | Protein | Carbohydrates |
|---|---|---|---|
| 320 kcal | 5g | 34g | 12g |
