Of which 6.9 g sugars and 1.9 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Fiber (brown rice)
Allergens none
Chicken and brown rice with vegetables
One pot, fluffy rice and well-seasoned chicken — an easy weeknight dinner.
Ingredients
- 200 g (7 oz) brown rice, uncooked
- 300 g (10½ oz) chicken breast, diced
- 1 carrot (150 g / 5½ oz) — diced
- 1 cup peas (100 g / 3½ oz)
- 1 bell pepper (100 g / 3½ oz) — diced
- 1 onion (100 g / 3½ oz) — chopped
- 2 cloves garlic (6 g) — chopped
- 1 bay leaf (0.2 g)
- 1 tsp sweet paprika (3 g)
- 2 tbsp olive oil (20 g / ¾ oz)
- salt, to taste
- water, as needed
Method
- Cut the chicken into small cubes and set aside.
- In a wide saucepan, sauté the onion and garlic in the olive oil until translucent.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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