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Lemon and olive chicken bake with brown or wild rice.

A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank (read more about her here).

Carefully designed to fit in with the Sleekgeek Food List,  Healthy Meal Template, and  Portion Control Guide.

DETAILS

BEST FOR: Lunch or dinner

SERVES: 4 portions

INGREDIENTS:

  • PROTEIN:
    • 4 deboned and skinless chicken breasts
  • VEGETABLES/FRUIT:
    • 2 lemons
    • I large onion, peeled and chopped
    • 2 cloves garlic, crushedSMART CARBS
    • 1 cup brown or wild rice
  • HEALTHY FAT:
    • 16 to 20 olives
    • Tbsp olive oil
  • HERBS, SPICES, AND EXTRAS:
    • 1Tbsp paprika
    • 2 tsp cumin
    • 1 tsp cinnamon
    • 1 tsp ginger
    • salt
    • pepper
    • 2 cups chicken stock

UTENSILS:

  • Chopping board
  • Chopping knife
  • Garlic press
  • Deep frying pan
  • Measuring spoons

INSTRUCTIONS:

  • Put a cup of wild or brown rice in a saucepan with 2 cups of water and a tsp salt. Bring to the boil and boil for about 20 minutes until the rice is cooked, but still slightly nutty.
  • While the rice is boiling, slice the lemons evenly and quite thinly, then heat the deep frying pan and fry them in a little lemon juice until they caramelise slightly, remove from the pan and set aside.
  • In the same pan, add the olive oil and fry the onion, garlic, paprika, cumin, cinnamon, and ginger to release the fragrances and flavours. Add a pinch each of salt and pepper
  • Add the chicken breasts, either whole or halved lengthwise for easier cooking, and fry each side of each piece.
  • Add the two cups of broth and the slightly caramelised lemon slices. Cover and simmer for 25 minutes or until chicken is cooked.
  • Check the rice and drain it, set aside and keep warm for serving.
  • Remove the chicken from the pan and plate it on a platter.
  • Add the olives to the pan with the leftover chicken juices and lemon. Turn the heat on high to reduce the liquid and thicken slightly.
  • Spoon the reduced mixture over the breasts, making sure that the lemon peel slices and olives are evenly distributed.

TO SERVE:

Serve the rice onto the platter next to the chicken. Sprinkle some chopped parsley over the dish and serve.

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