Ingredients

The following ingredients have 4 Servings
  • 2 cups brown rice
  • ½ cup plus 2 teaspoons olive oil
  • Salt and pepper
  • ½ cup chopped chives
  • 2 tablespoons chopped fresh basil
  • ½ cup chopped red onion
  • 1 red onion
  • sliced
  • 2 to 3 heads broccoli
  • broken into florets
  • Salt and pepper
  • 2 to 3 tablespoons olive oil
  • 4 to 8 boneless
  • skinless chicken breasts
  • pounded
  • 1 to 2 lemons
  • juiced
  • ⅓ to ½ cup olive oil
  • Salt and pepper

Instruction

  • For the brown rice, in a pot, combine brown rice with 3½ cups water and 2 teaspoons each olive oil and salt
  • Bring to a boil and cook until water has reduced to a point where only the rice is visible yet still moist, then lower the heat to the lowest setting and cover the pot
  • Cook until rice is cooked to the desired texture, 30 to 35 minutes
  • Let sit, covered, for 10 minutes more
  • Meanwhile, use a blender or food processor to blend the remaining½ cup olive oil, the chives, basil, red onion, and salt and pepper to taste
  • (Pro Tip: Double the dressing for use with other meals
  • )  When the rice is ready, set aside about 2 cups to use for other meals
  • With the remaining rice, mix in the herb dressing
  • For the broccoli and red onions, preheat oven to 400˚F
  • (If desired, set aside some raw broccoli for snacking
  • )  In a mixing bowl, combine onions, broccoli, and salt and pepper, then drizzle enough olive oil (about 3 tablespoons) to coat the vegetables
  • Arrange on a parchment-lined baking sheet and roast for 15 minutes
  • For the chicken, lightly pound the desired number of chicken breasts using a meat mallet or the back of a pan
  • Let sit in lemon juice, olive oil, and salt and pepper
  • (Pro Tip: If the chicken breast is too thick, slice the breast horizontally without cutting all the way through, then open the chicken like a book for a thinner chicken breast
  • ) In a pan, add a drizzle of olive oil and heat over medium
  • Add chicken and cook for 4 minutes, then turn and cook through until the meat registers 165˚F on a meat thermometer
  • FOR DINNER—Grilled Lemon Chicken with Herbed Brown Rice, Roasted Broccoli & Red Onions: Slice enough chicken for the desired portions (reserving leftovers, if desired, for the next day's meals) and serve with herbed brown rice and roasted vegetables
  • FOR BREAKFAST—Egg Scramble with Grilled Chicken and Roasted Vegetables: Beat eggs in a bowl and add chopped Grilled Lemon Chicken and chopped Roasted Broccoli and Red Onions
  • Scramble the mixture in a heated nonstick pan or a standard pan with a drizzle of olive oil
  • Serve with Herbed Brown Rice on the side
  • FOR LUNCH—Grilled Lemon Chicken and Brown Rice Over Greens: Top a bed of salad greens with chopped Grilled Lemon Chicken, brown rice and chopped Roasted Broccoli and Red Onions
  • Serve with leftover dressing from the Herbed Brown Rice and garnish with chopped walnuts
  • FOR A SNACK—Broccoli with Hummus: Serve reserved raw broccoli with store-bought hummus for dipping