It can be delicious to combine a fresh salad with a hot meal. The combination of textures from crunchy to chewy, and flavors from bright lemony to umami-rich makes this meal very satisfying.



 

    Serves: 4-6 people servings    Total Time:  60 minutes Prep Time: 10 minutes Cook Time: 40 minutes  

 [  ](#) 

 

 

## Ingredients

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

 Onion - 1 medium Carrots - 4 large Garlic - 3 cloves Oil - 2 Tablespoons avocado, canola, sesame or light olive oil  Chicken - 1 pound boneless, skinless chicken thighs Salt - 1 pinch Rice - 1 cup brown rice, dry Broth - 4 cups (any type - vegetable, chicken, beef etc.) Herbs - ⅓ bunch parsley or dill or 1 Tablespoon dried thyme, parsley or dill  Greens - 6 loose cups arugula, spinach, romaine lettuce etc. (pre-washed or wash yourself)  Oil - 3 Tablespoons olive oil  Lemon\_juice - 1 whole lemon, juiced  Salt - 1 pinch  Pepper - 1 pinch ground black pepper  

## Instructions

Step 1

For the chicken, carrots and rice: finely chop the onion and put into a bowl. Slice the carrots into rounds. Mince the garlic and set aside. 

Step 2

Put 2 tablespoons of olive oil into the frying pan. Turn the heat to medium-high. Add the onion and carrots and cook for 5 minutes (or until soft), stirring frequently.

Step 3

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

Step 4

Add the brown rice and broth to the frying pan and stir. Bring to a boil. Once boiling, turn the heat to medium-low, cover, and then cook for 30 minutes.

Step 5

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

Step 6

For the option side salad: make the salad dressing by first squeezing the lemon into a jar and removing any seeds. Add the olive oil, salt and pepper. Close the lid and shake to mix. Pour dressing over salad greens and toss until combined.

Step 7

Once the chicken is cooked through, the rice is tender, and the broth is absorbed, sprinkle with herbs and serve. 

 

### Notes

## Nutrition Information

  Serving Size: 5 servings serving Calories: 437 Calories Fat: 22g Saturated Fat: 3g Carbohydrates: Net Carb: 41g Dietary Fiber: 4g Protein: 23g Sodium: 330