This dish simple and quick dish provides a great source of protein, grains, and fiber. You can add to this dish a side of salad or vegetables to add more nutrients, and vitamins to the dish.



 

    Serves: 4 servings    Total Time:  40 minutes Prep Time: 10 minutes Cook Time: 30 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Oil - 1 Tablespoon (vegetable, canola, avocado etc.) Carrots - 4 large White-rice - 1 cup parboiled white rice, dry Brown-rice - 1 cup parboiled brown rice, dry Chicken - 1 lbs chicken, boneless, skinless (or substitute fish)  Broth - 4 cups low sodium broth (chicken or vegetable)  Seasoning  - 1 teaspoon (Italian, curry, Adobo without salt, etc.) Parsley - ⅓ bunch (optional) 

## Instructions

Step 1

Cut the carrots into ½ inch rounds.

Step 2

Heat the oil over medium-high heat, uncovered, in a frying pan that has a lid.

Step 3

Add the carrots and cook for 5 minutes (or until soft), stirring frequently.

Step 4

Once the carrots are soft, add the chicken to the frying pan and cook until the chicken is browned. Flip the chicken over.

Step 5

Add the white and brown rice, broth and seasoning to the frying pan and stir. Bring to a boil. Once boiling, turn the heat to medium-low, cover, and cook for 20 minutes.

Step 6

While the chicken and rice cook, chop the parsley and set aside.

Step 7

Once the water is absorbed and the chicken is cooked through, top with parsley and serve. 

 

### Notes

## Nutrition Information

  Serving Size: ¼ recipe serving Calories: 618 Calories Fat: 8.6g Saturated Fat: 2.3g Carbohydrates: Net Carb: 86g Dietary Fiber: 4.8g Protein: 48g Sodium: 216