Grilled Chicken with Brown Rice and Sautéed Collards
30 min · 2 servings
Why it works
Lemon-garlic grilled chicken with brown rice and collard greens sautéed in garlic: everyday Brazilian lunch, lighter.
Ingredients
- 2 chicken breast fillets
- 1 cup cooked brown rice
- 1 bunch collard greens, thinly sliced
- 3 cloves garlic
- 1 lemon
- 1 tbsp olive oil
- to taste salt and pepper
Method
- Season the chicken with lemon, 1 garlic clove, salt and pepper.
- Grill in a hot pan 5 minutes per side.
- Sauté the remaining garlic in oil, add the collards and stir 2 minutes.
- Serve with the rice.
Swaps
Add a ladle of beans to make it a full prato feito.
Estimate per serving: ~450 kcal · 38 g prot · 48 g carb · 11 g fat
FAQ
How can I eat chickpeas and beans without gas?
Soak dried beans 8–12 hours, discard the water, cook them thoroughly and start with small portions. With canned chickpeas, drain and rinse them first; that removes part of the fermentable carbs that cause gas.
How do I meal prep healthy food for the week?
Pick 2 proteins, 2–3 vegetables and 1 grain, cook them in one afternoon, and mix them into different combinations through the week. Sheet-pan dishes, soups and bowls keep well for 3–4 days; freeze the rest.
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General wellness information, not medical advice. See a health professional about persistent symptoms.