Chicken and Zucchini Rice
648
Calories
55g
Protein
63g
Carbs
19g
Fat
Diced chicken with soft zucchini and garlic over white rice.
Kcal 648 · Protein 55 g · Carbs 63 g · $ 4.00 per serving
Protein 55g · Carbs 63g · Fat 19g
14 min
Prep
21 min
Cook
$ 4
Per Plate
648
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 5 oz chicken breast, diced
- 1 cup cooked white rice
- 1 cup cooked zucchini (from about 1.5 cups raw sliced)
- 1.5 cups cooked mushrooms (from about 3 cups raw sliced)
- 1 cup cooked green beans (from about 1.5 cups raw, trimmed)
- 1 tbsp olive oil
- 1 clove garlic, minced
- 1/2 lemon, sliced
- 10 oz chicken breast, diced
- 2 cups cooked white rice
- 2 cups cooked zucchini (from about 3 cups raw sliced)
- 3 cups cooked mushrooms (from about 6 cups raw sliced)
- 2 cups cooked green beans (from about 1.5 cups raw, trimmed)
- 2 tbsp olive oil
- 2 clove garlic, minced
- 1 lemon, sliced
- 20 oz chicken breast, diced
- 4 cups cooked white rice
- 4 cups cooked zucchini (from about 6 cups raw sliced)
- 6 cups cooked mushrooms (from about 12 cups raw sliced)
- 4 cups cooked green beans (from about 1.5 cups raw, trimmed)
- 4 tbsp olive oil
- 4 clove garlic, minced
- 2 lemon, sliced
- 30 oz chicken breast, diced
- 6 cups cooked white rice
- 6 cups cooked zucchini (from about 9 cups raw sliced)
- 9 cups cooked mushrooms (from about 18 cups raw sliced)
- 6 cups cooked green beans (from about 1.5 cups raw, trimmed)
- 6 tbsp olive oil
- 6 clove garlic, minced
- 3 lemon, sliced
- 40 oz chicken breast, diced
- 8 cups cooked white rice
- 8 cups cooked zucchini (from about 12 cups raw sliced)
- 12 cups cooked mushrooms (from about 24 cups raw sliced)
- 8 cups cooked green beans (from about 1.5 cups raw, trimmed)
- 8 tbsp olive oil
- 8 clove garlic, minced
- 4 lemon, sliced
Before You Start
Dice the chicken and zucchini, slice the mushrooms, trim the green beans, mince the garlic, and warm the rice so it is ready to fold in.
How To Make It
- Sear the chicken in the olive oil over medium high, 5 to 7 minutes, until golden and it reaches 165°F in the center with no pink remaining, then set it aside.
- Add the mushrooms to the pan and cook, 5 to 6 minutes, until browned and their liquid has cooked off.
- Add the garlic and zucchini and cook, 3 to 4 minutes, until the zucchini is tender.
- Steam the green beans in a covered pan with a splash of water, 6 to 8 minutes, until tender but still bright green.
- Return the chicken, fold in the rice, and warm it through, 1 to 2 minutes, until steaming.
- Add the green beans, finish with a squeeze of lemon, and serve.
Fix It: If the chicken sticks to the pan, leave it alone another minute, since it releases on its own once it is properly seared.
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 21 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
- Calories648
- Protein55g
- Carbs63g
- Fat19g
- Fiber8g
- Sodium127mg
Bonus Benefits
- Inflammation
- A Healthy Weight
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Zucchini: gentle hydration and potassium, reported to sit easy on the stomach.
Chicken: lean protein, reported to keep you full.
Zucchini: gentle hydration and potassium, reported to sit easy on the stomach.
Chicken: lean protein, reported to keep you full.
Tools For This Recipe
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