No self respecting bodybuilder can be without the classic that is Chicken and Rice.
It’s part of the culture and an easy to prepare no nonsense proper BRO food
The classic bodybuilding meal, hits all the requirements for a low fat, high protein meal with complex carbs for workout energy
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| Prep Time | 5 minutes |
| Cook Time | 25 minutes |
| Servings |
person
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Ingredients
- 150 g Chicken Breast remove skin
- 100 g Basmati Rice
- 1 tsp olive oil Extra Virgin
- 1 handful Brocolli or green veg any green veg will do
Ingredients
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Instructions
Chicken Prep
- Remove skin if present and use a sharp knife to cut down the underside of the chicken breast as this helps it to cook more evenly and prevents dry burned outside and uncooked inside on the grill
Rice Prep
- Add the rice to a tupperware bowl and add just enough water to cover the rice. Add this bowl to the steamer. The rice will absorb the water and cook in the bowl
Cooking Instructions
- For ease of use I use a 3 tiered steamer and put the chicken at the bottom, the rice in the middle and the veg loose in the top.
- Simply turn the clock to 25 minutes and leave to cook, you may want to add the veg for the last 15 minutes only or you'll get very soggy and mushy veg
Adding spices
- You can add Pilau seasoning to the rice to make it more flavoursome Add Tikka, Cajun, Peri Peri or other spices to the chicken while cooking as a zero calorie flavour enhancer for the meal
Recipe Notes
Nutrition Facts
Grilled Chicken and Steamed Rice with Veg
Amount Per Serving
Calories 599
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 1g
5%
Trans Fat 0.03g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 87mg
29%
Sodium 142mg
6%
Potassium 699mg
20%
Total Carbohydrates 84g
28%
Dietary Fiber 3g
12%
Sugars 2g
Protein 44g
88%
Vitamin A
12%
Vitamin C
152%
Calcium
7%
Iron
10%
* Percent Daily Values are based on a 2000 calorie diet.
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