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Creamy Butternut Chicken & Rice

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Brace yourself – fall is coming! One of the foods I look forward to using the most during the fall is squash.  While most squash is pretty sweet, it can easily be used in savory, salty dishes as well. Check out my big bowl queso dish for proof!

One of my favorite uses of butternut squash is as a base for creamy sauce.  Toss in some rice – or pasta for that matter – and you have a delicious “taste” of the fall – spiced, savory and decadent.  All qualities you associate with the fall season but with a twist – it’s calorie conscious and nutritious.

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Creamy Butternut Chicken & Rice

Ingredients

Ingredients for 5 servings:

  • Puree
    • 11oz raw butternut squash, cubed
    • 6oz vegetable stock
    • 1 tablespoon fresh rosemary
    • 1/2 tablespoon sage
    • sea salt & pepper to taste
  •  1 1/4 lb (20oz) raw chicken breast, cubed
  • spray extra virgin olive oil
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon garlic, minced
  • 1/3 cup red onion, diced
  • 1 red bell pepper, diced
  • 1 teaspoon cinnamon
  • 5oz coconut milk
  • 2oz goat cheese crumble
  • 1 cup frozen peas
  • sea salt & pepper to taste
  • Meal garnish
    • 1 cup cauliflower pearls/rice, steamed
      • Substitute: cooked brown, jasmine or basmati rice to make it heartier
Steps
  1. Chop a butternut squash into pieces, then peel it or carefully chop off the sides.  Chop it into pieces.  Set aside about 11oz worth of the butternut squash and reserve the rest for another recipe.  Or, you can simply roast the remaining squash with olive oil, sea salt & pepper for your meal prep.
  2. Add water to a shallow pot and bring it to a light simmer.  Add a steamer basket to the pot, then toss in the butternut squash.  Cover the pot and cook for roughly 15 minutes or until the squash can be easily pierced with a fork.
  3. Add the squash to a food processor or blender, then add the remaining ingredients for the puree.  Blend until smooth.
  4. Set a nonstick skillet on medium heat and spray it with olive oil.  Add the pieces of chicken breasts and cook for about 8 to 10 minutes, until the outside of the chicken is brown and it is about 90% cooked. Remove the chicken from the skillet and set aside.
  5. Add olive oil, garlic, bell pepper and red onion to the skillet set on medium heat.  After 3 minutes of caramelizing the onions and bell pepper, add cinnamon and stir. Cook for another 2 to 3 minutes.
  6. Add the puree, coconut milk and goat cheese.  Stir and bring to a light simmer.  Season to taste with sea salt & pepper.
  7. Add the chicken and frozen peas.  Fold everything together.
  8. To assemble the meal, add “rice” – steamed cauliflower rice or cooked brown rice – then top it off with the creamy butternut chicken.

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Calories
280
Protein
33g
Fat
8g
Carbs
20g
Sodium
-
Fiber
6g
Sugar
7g
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Roasted Balsamic Brussels Sprouts with Maple

Ingredients

  • 1lb brussels sprouts, raw
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 tablespoon maple agave
  • sea salt & pepper to taste
Steps
  1. Set oven to 420F.
  2. Slice Brussel sprouts in half and toss them in a bowl.  Add the remaining ingredients and gently toss the Brussels sprouts in the sauce.
  3. Spread them on a baking sheet lined with parchment paper.
  4. Roast in the oven for 12 – 15 minutes, or until the outside edges begin to get crispy.
  5. Remove from the oven and serve immediately; if this is for meal prep, allow the sprouts to cool before packaging.
Calories
69
Protein
3g
Fat
3g
Carbs
10g
Sodium
-
Fiber
4g
Sugar
4g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.