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Lemon chicken, Bok Choy and Brown Rice

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Ingredients

2 chicken breasts organic free-range meat is preferred
2 lemon
1 garlic clove
to taste salt & pepper
1 head bok choy chopped
1 Tbs butter or olive oil
1 onion optional
1.5 cup brown rice

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Lemon chicken, Bok Choy and Brown Rice

A dinner inspired by 3-ingredients

Other than spices, oils, and seasonings, you will need three ingredients: chicken, bok choy, and brown rice.

  • Serves 4
  • Easy

Directions

The wonderful thing about this recipe is that you can make it the night before. The more you marinate the chicken, the better the flavor will be when you cook it the next day.

Other than spices, oils, and seasonings, you will need three ingredients: chicken, bok choy, and brown rice.

Here is the basic recipe but you will need to adjust it according to your family size, of course, tastes. It’s shown here with spinach and the chicken breast was cooked with sage and served with a simple salad made from chopped vegetables.

Bok choy can be fun for kids because it looks like cooked lettuce but some easy substitutes are: spinach, swiss chard, mustard or beet greens, or any other dark leafy green.

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Steps

1
Done

Prepare the chicken breasts

Chicken cutlets are normally a portion of the breast, usually pounded thin. To make them, slice each breast in half horizontally (away from the body and parallel to the cutting board).

Using plastic wrap, cover the thicker part of the chicken breast and either press it with your hand or a rolling pin.

2
Done

Marinade the night before

Marinate the chicken overnight with the juice of 2 lemons and garlic with the added salt and pepper to taste, covered with plastic wrap in your refrigerator. The chicken will absorb the lovely flavor of the combination of lemon and garlic.

3
Done

The night of ...

To make the meal, first start the rice. Use the ratio of 1.5 cups filtered water to 1 cup of rice. Bring the rice/water to a boil on high heat, uncovered. Then put the lid on the pot, and reduce the heat to low/simmer for 20-25 minutes.

4
Done

Take a head of bok choy; chop it up, and sauté in some whole pressed extra virgin olive oil and 1 small chopped onion (optional), adding salt to taste.

5
Done

Discarding the marinade, cook the chicken breasts for approximately three to five minutes, flipping part way through over medium-high heat, but judge by your view of how the chicken is cooking and how even the thickness is. When it is lightly browned and no longer pink in the middle, your chicken is done.

6
Done

When the bok choy is sautéed and the chicken is cooked, pour the sautéed bok choy atop the brown rice, mixing well. Mixing well will allow for the olive oil and onion to flavor the rice, too. Place the marinated lemon chicken on top and you have a meal using 3 ingredients: bok choy, brown rice, and chicken that is healthy, quick, and easy, as well as tasty.

Serve with a simple salad made from chopped vegetables and herbs, topped with squeezed lemon.

Brooke

My name is Brooke and I love to cook, hence the nickname. I am passionate about eating for pleasure and nutrition, making jam, and Pilates.

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