Garlic-Lemon Yogurt Chicken with Broccoli and Brown Rice

1. 1 Chicken breast filletpack 800 g ≈ $7.23 150 g
2. 2 Brown ricepack 500 g ≈ $2.50 70 g
3. 3 Broccoli (frozen)pack 400 g ≈ $1.80 150 g
4. 4 Plain yogurtpack 300 g ≈ $2.19 40 g
5. 5 Garlic≈ $10.00 per kg 2 g
6. 6 Lemon≈ $4.70 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 brown² rice until the water runs clear, then add 150 ml water, half a teaspoon of salt, and bring to a boil over high heat.

2. Reduce heat to the lowest setting, cover, and simmer for 35–40 minutes until the grains are tender and the water is absorbed, then let sit covered for 5 minutes.

3. While the rice cooks, pat the chicken¹ breasts dry, slice into 1.5 cm-thick cutlets, season with salt and pepper.

4. Heat a skillet with olive oil over medium heat, then sear the chicken¹ for 4–5 minutes per side until golden and the juices run clear.

5. Boil frozen broccoli³ (no need to thaw) in salted water for 4–5 minutes until tender, then drain.

6. Mix plain⁴ yogurt, minced garlic⁵, lemon⁶ juice, and a pinch of salt.

7. Plate the rice, broccoli³, and chicken¹, 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”.