A comforting and highly nutritious one-pot pilaf featuring tender chicken breast, fiber-rich lentils and oats, and savory brown rice, perfectly complemented by sweet roasted broccoli florets. This balanced meal is designed for optimal health and sustained energy.
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Zutaten
- 1.5 pounds boneless, skinless chicken breast
- 1 cup brown rice
- 1 cup green or brown lentils, rinsed
- 1/2 cup rolled oats
- 4 cups chicken broth
- 1 large head broccoli (about 1.5 pounds)
- 1 tablespoon olive oil (for pilaf)
- 1 tablespoon olive oil (for broccoli)
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 1/2 teaspoon dried thyme
- Salt and black pepper to taste
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Anleitung
- 1.Preheat oven to 400°F (200°C). Cut broccoli into bite-sized florets. Toss with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 15-20 minutes, or until tender-crisp and slightly caramelized. Set aside.
- 2.Dice chicken breasts into 1-inch pieces. Season with salt, pepper, and a pinch of dried thyme. Heat 1 tablespoon olive oil in a large pot or Dutch oven over medium-high heat.
- 3.Add diced chicken to the pot and cook for 5-7 minutes, stirring occasionally, until lightly browned on all sides. Remove chicken from the pot and set aside, leaving any drippings.
- 4.Add chopped onion to the same pot and cook for 3-5 minutes until softened. Add minced garlic and cook for another minute until fragrant.
- 5.Stir in the rinsed brown rice, lentils, and rolled oats. Pour in the chicken broth and add the remaining dried thyme. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until most of the liquid is absorbed and rice and lentils are tender. Stir occasionally to prevent sticking.
- 6.Return the cooked chicken to the pot with the rice and lentil mixture. Stir gently to combine. Season with additional salt and pepper to taste if needed.
- 7.Serve the hearty chicken, lentil, and oat pilaf hot, topped with the roasted broccoli florets.
Nährwertinformationen
Warum dieses Rezept
This recipe is packed with lean protein from chicken and lentils, complex carbohydrates from brown rice and oats for sustained energy, and ample fiber from vegetables and whole grains, promoting digestive health and satiety. It's a balanced, nutritious, and healthy meal.
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