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Author:
Kevin Curry
Chicken & Eggplant Grain Bowl
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Chicken & Eggplant Grain Bowl
Substitution
Note
- Chicken
- 1 1/2 lb chicken breast, skinless
- Pinch of sea salt and pepper
- 2 teaspoons cumin (optional)
- 1 teaspoon oregano (optional)
- Brown Rice Mix
- 2 cups (frozen) brown rice
- 1 medium eggplant, cubed
- 1 tablespoon The Fit Cook Green Chile Lime (or a lemon pepper season)
- 1 tablespoon The Fit Cook Land (or dried herbs of choice)
- Pinch of sea salt & pepper
- 1 -2 tablespoons of the sauce
- Sauce
- 1 cup finely chopped parsley
- 4 tablespoons olive oil
- 1 tablespoon lemon zest
- Juice from 1/2 lemon
- 1 1/2 oz capers
- 4oz canned pimentos (no juice)
- Sea salt & pepper to taste
Steps
Step 1
Set an oven to 420F/216C.
Step 2
Add the eggplant to a baking tray along with the oil and seasonings. Rub all over the eggplant, then roast in the oven for 15 – 20 minutes. Set aside.
Step 3
Season the chicken breasts, then fire up a carbon steel skillet. Once hot, spray with avocado oil, then add the chicken. Sear on each side for 3 – 5 minutes, or until sear marks appear, then place in the oven for 6 – 8 minutes to finish.
Step 4
Add the ingredients for the sauce to a mixing bowl and season to taste with sea salt, pepper, lemon and parsley.
Step 5
Warm up the brown rice in the microwave, then fold in the eggplant pieces. Add 1 – 2 tablespoons of the sauce and stir. Set aside.
Bring it all together.
Step 6
Add a serving of brown rice & eggplant mix, place a serving of chicken breast on top along with a tablespoon or 2 of the sauce. Select your choice of side fruit and enjoy!
Chicken & Eggplant Grain Bowl
Kevin Curry
INGREDIENTS
- Chicken
- 1 1/2 lb chicken breast, skinless
- Pinch of sea salt and pepper
- 2 teaspoons cumin (optional)
- 1 teaspoon oregano (optional)
- Brown Rice Mix
- 2 cups (frozen) brown rice
- 1 medium eggplant, cubed
- 1 tablespoon The Fit Cook Green Chile Lime (or a lemon pepper season)
- 1 tablespoon The Fit Cook Land (or dried herbs of choice)
- Pinch of sea salt & pepper
- 1 -2 tablespoons of the sauce
- Sauce
- 1 cup finely chopped parsley
- 4 tablespoons olive oil
- 1 tablespoon lemon zest
- Juice from 1/2 lemon
- 1 1/2 oz capers
- 4oz canned pimentos (no juice)
- Sea salt & pepper to taste
INSTRUCTIONS
-
Set an oven to 420F/216C.
-
Add the eggplant to a baking tray along with the oil and seasonings. Rub all over the eggplant, then roast in the oven for 15 – 20 minutes. Set aside.
-
Season the chicken breasts, then fire up a carbon steel skillet. Once hot, spray with avocado oil, then add the chicken. Sear on each side for 3 – 5 minutes, or until sear marks appear, then place in the oven for 6 – 8 minutes to finish.
-
Add the ingredients for the sauce to a mixing bowl and season to taste with sea salt, pepper, lemon and parsley.
-
Warm up the brown rice in the microwave, then fold in the eggplant pieces. Add 1 – 2 tablespoons of the sauce and stir. Set aside.
Bring it all together.
-
Add a serving of brown rice & eggplant mix, place a serving of chicken breast on top along with a tablespoon or 2 of the sauce. Select your choice of side fruit and enjoy!
Nutrition per serving
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