Ingredients

1 tablespoon olive oil
4 (4-ounce) boneless, skinless chicken breasts
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon minced garlic
150g onion, diced
1 medium green bell pepper, diced
1 1/3 cups instant brown rice
500g canned tomatoes, with liquid
2 teaspoons chili powder
2 teaspoons ground cumin
100g green beans, steamed

Method

  1. In a large pan/wok, heat oil on medium-high
  2. Season chicken on both sides with salt and pepper
  3. Transfer to pan, and cook through until tender
  4. Transfer chicken to plate and cover to keep warm
  5. Add garlic, onion, beans and green pepper to span, and sauté for a few minutes until onion becomes transparent and vegetables are no longer crisp
  6. Add rice, and stir to combine
  7. Add tomatoes with liquid, chili powder and cumin to the pan and stir to combine, bring  mixture to a boil, then immediately reduce to a simmer
  8. Place chicken on top of tomato-rice mixture then cook covered for a further 5 minutes
  9. Turn off heat, and let sit on stovetop, covered, for 5 minutes.
  10.  To serve, sprinkle grated parmesan cheese over top of chicken-rice mixture and divide evenly among serving plates.
  11. Enjoy whilst hot

Suggestions

  1. In a large pan/wok, heat oil on medium-high
  2. Season chicken on both sides with salt and pepper
  3. Transfer to pan, and cook through until tender
  4. Transfer chicken to plate and cover to keep warm
  5. Add garlic, onion, beans and green pepper to span, and sauté for a few minutes until onion becomes transparent and vegetables are no longer crisp
  6. Add rice, and stir to combine
  7. Add tomatoes with liquid, chili powder and cumin to the pan and stir to combine, bring  mixture to a boil, then immediately reduce to a simmer
  8. Place chicken on top of tomato-rice mixture then cook covered for a further 5 minutes
  9. Turn off heat, and let sit on stovetop, covered, for 5 minutes.
  10.  To serve, sprinkle grated parmesan cheese over top of chicken-rice mixture and divide evenly among serving plates.
  11. Enjoy whilst hot
Calories380
Carbs29
Fat10
Protein43
Serving1
Quantity4

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