Hey KBFers! Looking for a meal that’s both nutritious and delicious? Try our Chicken Breast, Rice, and Asparagus Dish! This recipe is perfect for fueling your workouts and aiding recovery. It’s packed with lean protein, wholesome carbs, and fresh veggies, ensuring you stay energised throughout your KBF 50 classes or PT sessions and recover well after. Plus, it only takes 15 mins to make and at only 520 kcal a serving, it’s low in calories whilst still high in flavour! Give it a try.
Ingredients:
2 boneless, skinless chicken breasts
1 cup white or brown rice
1 bunch of asparagus, trimmed
2 tablespoons olive oil
2 cloves garlic, minced
1 lime (zested and juiced)
1 teaspoon dried oregano
1 teaspoon paprika
Salt and pepper to taste
Fresh parsley, chopped (for garnish)
Total Macros Per Serving:
Calories: 520 kcal
Protein: 37.3g
Fat: 17.7g
Carbohydrates: 52.1g
For a lower calorie option, reduce the amount of olive oil used.
Instructions:
1. Prepare the Rice:
Cook the rice according to the package instructions. Once cooked, fluff with a fork and set aside.
2. Marinate the Chicken:
In a small bowl, mix 1 tablespoon olive oil, minced garlic, lime zest, oregano, paprika, salt, and pepper.
Rub the mixture evenly over the chicken breasts and let them marinate for at least 15 minutes.
3. Cook the Chicken:
Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
Add the marinated chicken breasts to the skillet and cook for about 6-7 minutes on each side, or until the chicken is cooked through and no longer pink in the center. The internal temperature should reach 165°F (75°C).
Remove the chicken from the skillet and let it rest for a few minutes before slicing.
4. Cook the Asparagus:
In the same skillet, add the asparagus and sauté for about 5-7 minutes, or until tender and slightly charred. You can add a little more olive oil if needed.
Squeeze half of the lime juice over the asparagus and season with salt and pepper to taste.
5. Assemble the Dish:
Divide the cooked rice among serving plates.
Place the sliced chicken breast on top of the rice.
Add the sautéed asparagus on the side.
65. Garnish and Serve:
Drizzle the remaining lime juice over the chicken and asparagus.
Garnish with fresh parsley.
Serve immediately and enjoy!
KBF Team
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