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.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 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
Disponível para membros NutriPro.
Instruções
- 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.
Informações Nutricionais
Porque esta receita
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.
⭐ Avaliações e Comentários
Receitas Semelhantes
Healthy Turmeric & Garlic Chicken Skillet
A quick and vibrant chicken dish, pan-seared and coated in a fragrant, homemade curry-style sauce. This simple recipe transforms a basic chicken fillet into a nutritious and flavorful meal in under 20 minutes, perfect for a healthy weeknight dinner.
One-Pot Minced Meat, Potato, and Rice Skillet
A simple yet flavorful one-pot meal featuring lean minced meat, tender potatoes, and rice, all simmered together with garlic and herbs. A perfectly balanced and comforting dish made in under 45 minutes.
Lean Beef and Potato Shepherd's Bake
A wholesome and comforting casserole featuring a savory ground beef and vegetable base topped with creamy mashed potatoes. This healthier take on a classic is made without butter or cheese for a lighter, yet satisfying meal.
Spiced Chicken and Rainbow Pepper Wraps
Vibrant, lean chicken and colorful bell peppers sautéed with aromatic spices, wrapped in a warm whole-grain tortilla with a creamy avocado spread. A quick, satisfying, and balanced meal perfect for a healthy lunch or dinner.
Layered Peanut Butter & Blueberry Chia Pudding
A nutritious and visually stunning breakfast or snack, featuring creamy chia pudding, a quick homemade blueberry compote, and a rich peanut butter swirl. It's a simple, no-cook recipe that's both satisfying and delicious.
Ginger-Garlic Chicken & Veggie Stir-fry
A vibrant and flavorful stir-fry that combines lean chicken breast with a colorful medley of fresh vegetables in a savory ginger-garlic sauce. Served over wholesome brown rice, this dish is a perfect weeknight meal that's both quick and satisfying.
Sheet Pan Lemon Garlic Salmon with Roasted Sweet Potato & Broccoli
A vibrant and simple one-pan meal, packed with flavor and nutrients. Tender salmon, caramelized sweet potatoes, and crisp broccoli are roasted to perfection with garlic and lemon for a delicious and easy weeknight dinner.
Herb-Roasted Tomahawk with Garlic Potatoes
A show-stopping, yet simple and nutritious meal featuring a tender, herb-crusted tomahawk steak served alongside crispy, garlic-infused roasted potatoes. Perfect for a special family dinner.