SafePlates

Ingredients

• 1 chicken breast, skinless and boneless (6 oz) (170g)
• 1/2 cup brown rice, uncooked (90g)
• 1 cup water (240ml)
• 1 tablespoon olive oil (0.5 fl oz) (15ml)
• 1/2 teaspoon garlic powder (2g)
• 1/2 teaspoon paprika (2g)
• Salt and pepper, to taste
• 1/4 cup plain Greek yogurt, low-fat or fat-free (2 oz) (60g)
• 1 tablespoon fresh parsley, chopped (0.14 oz) (4g) or 1 teaspoon dried parsley (1g)
• 1 teaspoon lemon juice (0.17 fl oz) (5ml)
• 1/2 teaspoon Dijon mustard (2g)

Instructions

1. Rinse the brown rice under cold water until the water runs clear.
2. In a small pot, combine the rinsed rice and water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice is tender and the water is absorbed.
3. While the rice is cooking, pat the chicken breast dry with paper towels. Rub both sides with olive oil, garlic powder, paprika, salt, and pepper.
4. Heat a non-stick skillet over medium heat. Add the seasoned chicken breast and cook for 5-7 minutes per side, or until golden brown and the internal temperature reaches 165°F (74°C). Remove from the skillet and let the chicken rest for a few minutes.
5. While the chicken rests, prepare the yogurt herb sauce: In a small bowl, mix together the Greek yogurt, parsley, lemon juice, Dijon mustard, and a pinch of salt and pepper until smooth.
6. Slice the rested chicken breast. Serve the sliced chicken over the cooked brown rice and drizzle with the creamy yogurt herb sauce.

Tip

For added nutrition and flavor, serve with steamed broccoli or your favorite vegetables. The yogurt herb sauce also makes a delicious dip for fresh veggies!