Eating healthy is easy when you know the facts. For 4 servings of this dish the cost rounds out to under $10.00 and a lot less calories than anything you could get at your average chain restaurant.
Estimate cooking and preparation time: About 1 hour
Calories from fat: 32
Total Fat: 7g
1 cup of brown rice
16oz of boneless chicken breasts
2 cups of unsalted or low-sodium chicken broth
1/2 cup of greek yogurt
1 unpeeled orange
1 whole green squash or zuchini
1/8 cup of finely chopped carrots
Seasonings: salt, pepper, cayenne pepper, rosemary, garlic
Poor 2 cups of chicken broth in a small medium size pot on high. Substituting chicken broth for another type of broth or stock is fine. Be sure it is unsalted or low-sodium. Many broths can be packed with tons of sodium, which we want to avoid.
Add 1 cup of brown rice to the broth and let it come to a boil. Once the water is boiling turn the burner down to a low heat and let simmer for about 50 minutes or until rice is done cooking. Cooking the rice in broth instead of water will give the rice a nice flavor without adding a tone of butter or extra ingredients.
While the rice is cooking start preparing the chicken. Grocery stores already sell trimmed chicken breasts. Buying this will save time during preparation. For the chicken’s glaze measure out 1/2 cup of Greek yogurt into a bowl. Zest one orange into the bowl. If a zester is not accessible, using a cheese grater or carefully slicing the zest off with a knife and chopping it finely can work as well. Mixed the yogurt and zest together in the bowl.
Once zested, cut the orange in half and squeeze out the juices in to the Greek yogurt. Mix together and add rosemary to the bowl. Add a pinch of salt and pepper, then stir together. Add as much or as little of the rosemary as you prefer. Once this mixture is prepared, coat each piece with the orange-yogurt glaze and lay on a baking sheet or pan. To avoid dishes lay tin foil down into the pan.