Mediterranean Bowl with Chicken Breast and Brown Rice
Try this tasty, fiber-rich meal!
If you like Mediterranean flavors and want to make a healthy lunch, then this is the recipe for you! It would be difficult to describe the taste, and I don’t even want to try. Instead, I encourage you to try it yourself!
What vegetables should you use?
For this recipe, I used a frozen vegetable mix. Frozen vegetables are just as good as fresh ones. Their big advantage is that they save you time (no peeling or chopping required) and allow you to eat a variety of vegetables – even those that are not in season.
The Italian vegetable mix available at Lidl contains zucchini, broccoli, mushrooms, black olives, and tomatoes. I especially like that it comes with an Italian-style sauce. So it’s already seasoned. Unfortunately, it also contains a small amount of sugar, but the quantity is negligible. You can use other vegetable mixes for this dish. I liked this version the best.
Note: the 750-gram bag of vegetables is not enough for 4 servings, so either add more to make 1 kg, or add 250 grams of zucchini, as I did.
Mediterranean Bowl with Chicken Breast and Brown Rice
Ingredients
- 500 g chicken breast fillet
- 15 g Horváth Rozi “brassói aprópecsenye” spice mix (chosen because it contains no sugar)
- 15 g olive oil
- 2 large garlic cloves
- 1 package (750 g) Freshona Italian-style mixed vegetables (available at Lidl; any Mediterranean-style vegetable mix will work)
- 250 g zucchini
- 1 teaspoon salt
- ½ bunch fresh parsley
- 100 ml water
For the side dish:
- 2 packs (2 × 125 g) Riceland brown rice express
For topping:
- 15 g grated Parmesan cheese
Instructions
- Marinate the chicken: Rinse the chicken and pat it dry. Cut into approx. 2×2 cm cubes. In a mixing bowl, combine with the 15 g "brassói" spice mix and 15 g olive oil. Mix well and refrigerate for 15 minutes while you prep the vegetables.
- Prep vegetables & topping:Wash and chop the parsley; set aside.Grate the Parmesan cheese; set aside.Wash and cube the zucchini; set aside.Peel and slice the garlic; set aside.
- Cook the vegetables: In a non-stick wok (with a lid), add the frozen vegetable mix and zucchini. Heat on high to defrost and bring to a boil, stirring occasionally. Season with salt. Lower to medium heat and simmer for 10-15 minutes until the liquid evaporates. Transfer to a bowl.
- Cook the chicken: In the same pan, add the marinated chicken. Sear just until it turns white, then add the water, stir, cover, and simmer for 15 minutes. Stir occasionally, and halfway through add the garlic slices.
- Combine & finish: Return the cooked vegetables to the pan with the chicken. Add the chopped parsley and simmer together for 5 more minutes. Meanwhile, cook the brown rice according to package instructions.
- To serve: Plate the chicken-vegetable mix over or alongside the brown rice. Sprinkle grated Parmesan cheese on top just before serving
Calories and macros
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