6 portions

1 Fat

2 Protein

1 Carb

Ingredients

  • 2 lbs chicken breast
  • 3 cups rice
  • 1 onion, diced
  • 2-4 cloves garlic, minced
  • 3.5 tsp tumeric
  • salt & pepper
  • 3 tbsp whole wheat flour
  • cooking spray
  • 3.5 cups low sodium chicken broth

 Directions

  1. Heat oven to 400 degrees.
  2. Mix flour, salt & pepper in shallow bowl.
  3. Dredge chicken in flour mixture.
  4. Heat pan over med-high heat, spray with cooking spray and brown chicken.
  5. Remove chicken from pan, set aside.
  6. Saute onion & garlic until onions are soft.
  7. Add rice and tumeric, toast for 2 minutes.
  8. Pour rice mixture into casserole dish.
  9. Pour chicken broth over rice.
  10. Place chicken on top of rice mixture.
  11. Cover and bake for 1.5 hours or until rice is soft and chicken is cooked through.

Macro Nutrients Breakdown (per serving)

141 calories, 50g protein, 28g carbs, 9g fat.