Rice with Chicken and Veggie Medley (40 Minutes)

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When it comes to healthy comfort food, nothing beats a hearty rice and chicken medley. Brimming with colorful vegetables and tender chicken bites, this dish is a perfect combination of flavors and textures. It’s a versatile meal that can adapt to what you have in your fridge and can easily be scaled up for large gatherings or meal prepping. Let’s get to it!

  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x

Ingredients

Units Scale
  • 1 cup uncooked rice (preferably long-grain)
  • 2 cups water or chicken broth
  • 1 lb chicken breast, cut into bite-sized pieces
  • 1 cup green beans, trimmed and cut into 1-inch pieces
  • 1 cup corn kernels (fresh, frozen, or canned)
  • 1 red bell pepper, diced
  • 1 medium onion, finely chopped
  • 2 medium carrots, diced
  • 3 cloves garlic, minced
  • 2 tbsp olive oil or vegetable oil
  • Salt and pepper, to taste
  • Optional: Fresh parsley or cilantro, for garnish

Instructions

  1. Cook the Rice (20 minutes): In a saucepan, combine the rice and water (or broth). Bring to a boil, then reduce the heat to low, cover, and let it simmer for 15-20 minutes, or until the rice is cooked and the water is absorbed. Fluff with a fork and set aside.
  2. Prep and Sauté Chicken (10 minutes): While the rice is cooking, season chicken pieces with salt and pepper. In a large skillet or wok, heat 1 tbsp of oil over medium heat. Add the chicken and cook until browned and cooked through. Transfer to a plate and set aside.
  3. Sauté Vegetables (12 minutes): In the same skillet, add the remaining oil. Sauté the onions and garlic until translucent. Add the carrots, and cook for 2-3 minutes. Add the green beans, corn, and red bell pepper. Continue to cook, stirring occasionally, until vegetables are tender but still have a slight crunch.
  4. Combine and Serve (5 minutes): Return the chicken to the skillet. Add the cooked rice, and stir everything together. Adjust salt and pepper to taste. Cook for another 2-3 minutes until everything is heated through.
  5. Garnish and Serve: Sprinkle with fresh parsley or cilantro, if using, and serve hot.

Notes

The beauty of this dish is its adaptability. You can always mix and match with your favorite vegetables or even add some sauces like soy or teriyaki for a different flavor profile. If you want to add some heat, sprinkle in some crushed red pepper flakes during the cooking process. It’s essential to cut all veggies approximately the same size for even cooking. For an extra layer of flavor, consider marinating the chicken in your favorite marinade for a few hours before cooking.

*Please keep in mind that the following nutritional information is based on estimates and can vary depending on the specific brands and ingredients used.

Nutrition

  • Serving Size: 1 serving
  • Calories: 410
  • Sugar: 6g
  • Sodium: 80mg
  • Fat: 9g
  • Carbohydrates: 50g
  • Fiber: 4g
  • Protein: 30g
  • Cholesterol: 65mg

Pair this with...

Simple Green Salad

Begin by selecting crisp lettuce leaves, giving them a thorough wash and a gentle pat dry. Tear the leaves into bite-sized pieces and place them as the foundation of your salad. Next, slice ripe tomatoes, their juicy segments promising a burst of sweetness. Add these to the lettuce, their vibrant red contrasting beautifully against the green. For a refreshing crunch, slice a cucumber into thin rounds or half-moons, layering them amongst the other ingredients. For dressing, a light drizzle of olive oil and a squeeze of lemon juice will enhance the salad's natural flavors without overshadowing them. Season with a pinch of salt and pepper and any herbs of your choosing.

Sautéed Mushrooms

Start by cleaning your mushrooms — whether it's button, cremini, or shiitake — with a damp paper towel. Avoid washing them, as mushrooms soak up water easily. Slice them uniformly to ensure even cooking. In a large skillet over medium heat, melt some butter or heat a bit of olive oil. Add in the sliced mushrooms, spreading them out to avoid overcrowding. Let them cook without stirring for a few minutes to get a nice sear, then give them a toss. As they release their natural juices and start to brown, season with salt, pepper, and a touch of garlic (minced or powdered) for added flavor. Continue to cook until the mushrooms are tender and flavorful. Finish off with a sprinkle of freshly chopped parsley or thyme if desired.

Cauliflower Tots

Start by steaming cauliflower florets until they're tender. Once cooled, pulse them in a food processor until they're rice-like but not pureed. In a bowl, combine the riced cauliflower, breadcrumbs, grated cheese (like cheddar or Parmesan), an egg, and some salt and pepper for seasoning. Mix it all together until it forms a moldable mixture. Shape them into tots using your hands. Now, heat a skillet with a bit of oil and pan-fry the tots until they're golden brown on all sides, or you can bake them at 400°F (200°C) for around 20 minutes. Once they're crispy and golden, serve with your favorite dipping sauce.

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