Overweight Meal Plans

Day 3

Home Meal Plans
Dinner
Healthy Meal

Chicken Adobo with Brown Rice

Ingredients

  • ½ boneless, skinless chicken breast (approximately 100 grams)
  • ½ cup uncooked brown rice (approximately 100 grams)
  • 1 cup water
  • ¼ cup soy sauce (low-sodium preferred)
  • ¼ cup white vinegar
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 5 whole black peppercorns
  • Pinch of salt and pepper to taste
Nutrition Facts
Calories 450 kcal
Protien 35g

Meal Procedure

  1. In a pot, wash the brown rice thoroughly. Add the water and bring to a boil.
  2. Reduce heat, cover the pot, and simmer for 30-40 minutes, or until the brown rice is tender and cooked through.
  3. While the rice cooks, prepare the chicken adobo.
  4. In a shallow dish or bowl, combine soy sauce, vinegar, garlic, bay leaf, and peppercorns.
  5. Add the chicken breast to the marinade and coat it well. Let it marinate for at least 15 minutes, or up to 30 minutes for deeper flavor.
  6. Heat a non-stick pan over medium heat. Remove the chicken from the marinade, reserving the marinade.
  7. Sear the chicken breast for 2-3 minutes per side, or until golden brown.
  8. Pour the reserved marinade into the pan with the seared chicken. Bring to a simmer and cook for 10-15 minutes, or until the chicken is cooked through and the sauce thickens slightly.
  9. Remove the bay leaf and peppercorns before serving.