Poulet, riz brun et brocoli

Ingredients

• Broccoli

  Raw

  591g

• Butter

  Unsalted

  48g

• Lemon juice

  Raw

  10g

• Onions

  Raw

  150g

• Chicken breast

  Broilers or fryers, meat only, raw

  1.57kg

• Olive oil

  Salad or cooking

  2 ³⁄₁₆ tbsp or 29g

• Brown rice

  Long-grain, raw

  315g

Directions

1. Faire chauffer l'oignon avec de l'huile d'olive
2. Chauffer le four à 400F
3. Ajouter le riz, le beurre(21g) et l'eau. Faire bouillir pis toute
4. Slice the breasts into two then cut into diagonal strips
5. Put some foil (for easy clean up) on top of a baking tray. Cover it with a thin layer of olive oil and place chicken strips on top. Season and turn the strips over - so both sides have traces of olive oil on them.
6. Bake at the top of the oven for 10 minutes, then flip them over and bake for another 5 (or until strips are cooked through and no longer pink). Serve hot and enjoy!
7. Place the broccoli in a steaming basket over boiling water; cover and steam for 3 minutes.
8. Remove the lid for a moment, then cook, partially covered, until the stems are tender-firm, another 8-10 minutes.
9. Remove to a platter; season with salt and pepper, the butter (37 g), and the lemon juice.