A plate with Healthy Grilled Chicken breast, a serving of white rice, and steamed vegetables including broccoli and tomatoes on a white surface.

Healthy Grilled Chicken Meal

Name: Healthy Grilled Chicken with Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 chicken breasts (boneless, skinless or 2 fish fillets (salmon, tilapia)); 1 cup brown rice; 2 cups mixed vegetables (broccoli, carrots, bell peppers); 1 tablespoon olive oil; Salt and pepper to taste; Lemon wedges (optional)

Emily White

|June 30, 2024

Home > Recipes > Lunch

A plate with grilled chicken breast, steamed vegetables, and white rice, placed between a fork and knife. A small bowl of salt and a glass of white wine are also visible, completing this healthy meal.

Healthy Grilled Chicken with Rice

Emily White

A balanced meal of grilled chicken or fish served with brown rice and steamed vegetables, perfect for maintaining energy levels.

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Prep Time 10

Cook Time 20

Total Time 30

Meal Type Lunch

Cuisine International

Servings

Calories 807 kcal

Difficulty Easy

Ingredient Cost $10

Shopping Cost$31

Equipment

Grill pan or outdoor grill
Saucepan
Steamer

Ingredients

▢ 2 chicken breasts boneless, skinless or 2 fish fillets (salmon, tilapia)
▢ 1 cup brown rice
▢ 2 cups mixed vegetables broccoli, carrots, bell peppers
▢ 1 tablespoon olive oil
▢ Salt and pepper to taste
▢ Lemon wedges optional

Instructions

Cook the brown rice according to package instructions.
1 cup brown rice
Season chicken or fish with salt and pepper. Drizzle with olive oil.
2 chicken breasts, Salt and pepper to taste, 1 tablespoon olive oil
Grill chicken breasts or fish fillets over medium heat until cooked through, about 5-7 minutes per side.
Meanwhile, steam the mixed vegetables until tender, about 5-7 minutes.
2 cups mixed vegetables
Serve the grilled chicken or fish with brown rice and steamed vegetables. Garnish with lemon wedges if desired.
Lemon wedges

Notes

For extra flavor, marinate the chicken or fish in lemon juice and herbs before grilling.
Use a mix of your favorite vegetables to keep the meal interesting.

Nutrition

Calories: 807kcalCarbohydrates: 102gProtein: 62gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gTrans Fat: 0.03gCholesterol: 145mgSodium: 357mgPotassium: 1513mgFiber: 11gVitamin A: 9834IUVitamin C: 23mgCalcium: 93mgIron: 5mg

Keyword Brown Rice, Grilled Chicken, Grilled Fish, Healthy Lunch, Steamed Vegetables

Ingredient Costs: Cost of Recipe by Ingredient Measurements

Shopping Costs: Cost of Recipe with Brand New Ingredient Purchases

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Lunchtime for a busy bodybuilder needs to be quick, nutritious, and energizing. This meal of grilled chicken or fish with brown rice and steamed veggies fits the bill perfectly. It’s light yet filling, providing the necessary nutrients without weighing you down. This dish represents the balance and dedication required to maintain peak physical condition while juggling a demanding day job.

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