Healthy Recipe

November 23, 2010

Weekly Recipe – Parmesan & Chicken Brown Rice Bowl

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Health, Diet, Brown Rice, Food, NutritionServes 4 as a starter or 2 as a main entree

Prep time: 20 minutes
Cook time: 45 minutes

I love brown rice, especially Trader Joe’s brown rice medley mix because it is a blend of long grain brown rice, black barley and daikon radish seeds. Rice is an important component of so many cultural dishes because of its nutritional value. Brown rice is even better because of the added fiber it provides. The recommended fiber intake is 20 to 35 grams daily and most individuals only consume 12 to 15 grams per day.

Brown rice whether eaten as a main entree or as a starter will help you get more fiber and more grains in your diet.

This salad is easy to prepare and best when served warm.

Can be prepared 1 day in advance

  • 1 cup of cooked brown rice

I used Trader Joe’s brown rice medley mix

  • 4 oz cooked sliced chicken breast (1 breasts)

I prepared the chicken on our Forman Grill seasoned with 1/2 tsp of salt and pepper

  • 12 grape tomatoes sliced lengthwise
  • 2 oz of grated parmesan cheese

Cook brown rice according to instructions.

Meanwhile, cook sliced chicken breast either on the grill, saute, or broil until meat is tender and can be pulled apart with a fork. Under cooked chicken is still tough and slightly pink in the center. Set aside when done.

In a large salad bowl, slice tomatoes and add sliced chicken and cheese. When rice is done, transfer to salad bowl. Fold brown rice into tomatoes, chicken and cheese until well blended.

Can be served over a bed of greens or alone.


Health, Diet, Brown Rice, Food, Nutrition

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7 thoughts on “Weekly Recipe – Parmesan & Chicken Brown Rice Bowl

  1. OK Tabitha, I am really becoming a huge fan of yours with this post! Trader Joes is my all time favorite store. We only have one in Minnesota, and its a ways from here. But, whenever I’m traveling through the cities and have the opportunity, I stop there. (Molly does too, as she is the one who sent me there a few years back.) The have so many unique items, I loved it the minute I walked through their door. Plus there wine selection is great and very affordable. So the next time I’m there, I’m picking up the rice mix!

  2. Molly, I hope you enjoyed it! I like it because it is so easy to use with stuff that is already on hand like peas and goat cheese or feta.

    Gail, thank you. TJ’s is our favorite as well. Aside from their brown rice medley, we love their Flaxseed veggie chips and I, personally, love their 3-layer hummus. Let us know how you like it!

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