Sweet Potato & Chicken w/Dirty Rice
Sweet Potato & Chicken w/Dirty Rice
Ingredients:
- ¼ cups Water
- 1 tsp Reduced Sodium Chicken Base
- ½ cup Brown Jasmine Rice (100 grams)
- ½ cup Quinoa Trio Blend (100 grams)
- 1 tbsp Extra Virgin Olive Oil
- 20 oz Boneless, Skinless, Chicken Breast (2-3 large breasts)
- ½ tsp Black Pepper
- ¼ tsp Garlic Powder
- 2 Sweet Potato cubed, (1-3 potatoes depending on size) (365 grams)
- ¼ cup Water
- 2½ cups White Mushrooms sliced thinly (235 grams)
- ¼ tsp Chili Powder
- 5 cups Arugula (100 grams)
Instructions:
- In a small pot, bring 2 cups of water and chicken base to boil. Once the water is boiling add the quinoa and rice to the water. Then immediately turn the heat to low and cover with a lid. Cook for 20 minutes covered, after 20 minutes remove for the heat. Stir the rice and quinoa, then cover with the lid. Leave covered until it's time to mix in with the rest of the ingredients.
- While the rice and quinoa are cooking, begin working on the chicken. Heat a large 2-3 inch deep pan to medium heat. While waiting for the pan to heat up season the chicken with pepper and garlic powder. Once the pan is hot, add the extra virgin olive oil to the pan.
- Place the chicken immediately in the pan, leave it there for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
- Both sides should start to become golden brown, but the center will still look uncooked…if not golden, give each side another minute…your pan wasn’t hot enough. Turn the heat to low and cover the chicken with a lid. Let it cook for about 10 minutes, then flip and cover again for another 10 minutes.
- After 10 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on 10 oz breasts. It is always best to check the internal temperature of chicken before serving. Typically 1 minute per oz per side while covered works to cook perfectly. Adjust time based on the weight of your breasts.
- Once the chicken is done remove from the pan, leaving the juices in the pan. Set the cooked chicken breast on a cutting board to allow them to cool slightly.
- While the chicken is cooling add the cubed sweet potatoes and chili powder to the pan with the chicken juices. Turn the heat up to medium low heat and cook the sweet potatoes covered with a lid for 8 minutes, stirring every 2 minutes.
- While the sweet potatoes are cooking slice your chicken breast into bite sized pieces.
- After 8 minutes add the ¼ cup water to the pan, along with the sliced mushrooms. Cook on medium heat for another 4 minutes stirring frequently, until all the water/juices have been absorbed.
- Next add the arugula, stir until well combined and arugula is wilted. This will only take 1 minute.
- Finally add the cooked quinoa, rice, and sliced chicken to the pan. Turn the heat down to low and stir everything together until evenly distributed.
- Serve or portion out for meal prep!
Nutrition
When I am completely focused on my macros and meal prepping this Dirty Rice with Sweet Potatoes and Chicken is one of my go tos. Extremely easy to make and even easier to adjust for an individual’s macro goals! As a bonus….it tastes just as good reheated as it does freshly prepared.
Macro Adjustments:
Below outlines the Items In each macro group that are easily adjustable to meet your specific macros.
Fat:
This is a low fat recipe, however, you could Increase the fat by using boneless chicken thighs Instead of chicken breasts.
Carbohydrates:
Carbs can be adjusted by the amount of rice or quinoa you use.
Protein:
Chicken Is a great lean cut of meat, providing most of the protein In this recipe. You could adjust the amount of chicken used. You could also use chicken thighs If you want to Increase the fat.
Meal Prep:
Yes. This recipe can be meal prepped. In the fridge this recipe will last up to 6 days.
Freezer Friendly:
No, similar to other rice recipes, I don’t recommend freezing this dish.