Chicken Breast with Broccoli and Brown Rice

1. 1 Chicken breast filletpack 800 g ≈ $7.36 150 g
2. 2 Long-grain ricepack 800 g ≈ $1.96 60 g
3. 3 Broccoli (frozen)pack 400 g ≈ $1.80 150 g
4. 4 Plain yogurtpack 300 g ≈ $2.10 40 g
5. 5 Garlic≈ $10.00 per kg 2 g
6. 6 Lemon≈ $4.65 per kg 10 g
7. 7 Olive oil 6 ml
8. 8 Salt 2 g
9. 9 Ground black pepper to taste

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Rinse the brown rice under cold water until the water runs clear, rinse the broccoli³ and cut into florets, pat the chicken¹ breast dry with paper towels and slice it.

2. Add the rice to water and bring to a boil over high heat, then reduce to the minimum and simmer 40–45 minutes until done, drain the water and keep the rice covered.

3. In a large pot, bring water to a boil over high heat, add the broccoli³ florets and cook 4 minutes until bright green, then drain and cool under cold water if needed to stop cooking.

4. Heat a skillet over medium heat and add a splash of oil, fry the chicken¹ breasts for 4 minutes on each side until golden and cooked through (internal temperature about 74°C), season with salt and pepper to taste.

5. In a small bowl, mix yogurt, minced garlic⁵ and lemon⁶ juice, season with salt to taste and mix until smooth.

6. Plate the rice, top with broccoli³ and chicken¹ breast, drizzle with the yogurt sauce and serve warm.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.