Italian Chicken Breast Plate
Remix of: Chicken Parmesan. about a third less fat than the Chicken Parmesan
580
Calories
62g
Protein
36g
Carbs
21g
Fat
Chicken Breast seared and served over cooked brown rice with spinach and bright aromatics.
Kcal 580 · Protein 62 g · Carbs 36 g · $ 4.00 per serving
Protein 62g · Carbs 36g · Fat 21g
15 min
Prep
16 min
Cook
$ 4
Per Plate
580
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 6 oz chicken breast, cut into 1-inch pieces
- 1/2 cup cooked brown rice
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1.5 cups cooked mushrooms (from about 3 cups raw sliced)
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 cup cooked tomato (from about 1.5 cups diced)
- 1/4 cup basil, roughly chopped
- 12 oz chicken breast, cut into 1-inch pieces
- 1 cup cooked brown rice
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 3 cups cooked mushrooms (from about 6 cups raw sliced)
- 4 cloves garlic, minced
- 2 tbsp olive oil
- 2 cups cooked tomato (from about 3 cups diced)
- 1/2 cup basil, roughly chopped
- 24 oz chicken breast, cut into 1-inch pieces
- 2 cups cooked brown rice
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 6 cups cooked mushrooms (from about 12 cups raw sliced)
- 8 cloves garlic, minced
- 4 tbsp olive oil
- 4 cups cooked tomato (from about 6 cups diced)
- 1 cup basil, roughly chopped
- 36 oz chicken breast, cut into 1-inch pieces
- 3 cups cooked brown rice
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 9 cups cooked mushrooms (from about 18 cups raw sliced)
- 12 cloves garlic, minced
- 6 tbsp olive oil
- 6 cups cooked tomato (from about 9 cups diced)
- 1 1/2 cups basil, roughly chopped
- 48 oz chicken breast, cut into 1-inch pieces
- 4 cups cooked brown rice
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 12 cups cooked mushrooms (from about 24 cups raw sliced)
- 16 cloves garlic, minced
- 8 tbsp olive oil
- 8 cups cooked tomato (from about 12 cups diced)
- 2 cups basil, roughly chopped
Before You Start
Pat the chicken breast dry and season it, slice the mushrooms, mince the garlic, dice the tomato, and tear the basil so the plate finishes bright.
How To Make It
- Sear the chicken breast in the olive oil over medium high heat, 6 to 7 minutes a side, until golden and it reaches 165°F in the center with no pink, then set it aside.
- Add the mushrooms and cook, 5 to 6 minutes, until browned and their liquid cooks off.
- Add the spinach and cook, 1 to 2 minutes, until it just wilts.
- Simmer the garlic and tomato in the pan, 3 to 4 minutes, until the tomato softens into a light sauce, then fold in the basil.
- Slice the chicken, spoon it, the spinach, and the mushrooms over the brown rice, top with the tomato, and serve warm.
Fix It: If the tomato stays watery, let it simmer a minute longer until it thickens and clings to the spoon.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 16 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories580
- Protein62g
- Carbs36g
- Fat21g
- Fiber7g
- Sodium167mg
Bonus Benefits
- Eating Well
- Steady Energy
- Heart Health
- Mood Support
- Blood Sugar
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Tomato: lycopene and vitamin C, reported to support heart health.
Tomato: lycopene and vitamin C, reported to support heart health.
Tools For This Recipe
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