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BBQ chicken breast with brown rice and vegetables recipe: Most healthy yet delicious food and easy and quick to cook

Posted Jun 21 2010 7:59pm

What if somebody told you that delicious food can be healthy too. Be ready to hear that here as I present you today with the most easy, quick and healthy, yet delicious food recipe of all times. The lean chicken breast in this recipe make it perfect for getting fatless calories and proteins. The brown rice and vegetables provide us with the most healthy and quick to cook food. They are rich in natural anti oxidants, to keep you looking young and beautiful, yet strong. If you have just finished a workout, this a perfect meal, regardless of whether you want to lose fat or build muscle. If you want to lose weight, burn fat, then just keep the portions small. This is the most complete meal I have had.
Lets start with the recipe now:

BBQ Chicken with Brown rice and mixed vegetables (Serves 4)
4 ea Boneless, skinless Chicken breast
Salt & pepper to taste
1 tsp Garlic (fresh, chopped)
1 tsp Onion Powder
4 oz Orange Juice
2 oz Lemon Juice
4 oz Olive oil
8 oz Kraft BBQ Sauce
6 oz Ketchup
2 oz Honey
1 tsp Garlic Powder
1 tsp Onion Powder
Mixed Vegetables
1 oz Olive Oil
16 oz Frozen Mix Vegetables (thawed)
2 oz Chicken Broth (hot)
Onion, medium dice
1 tsp Garlic (fresh, chopped)
Salt & Pepper to taste
Brown Rice
2 cups Par Boiled Brown Rice
4 cups Chicken Broth (hot)
3 oz Onion, diced
2 oz Butter

Method of Preparation
1. Preheat oven to 425°F. Combine fresh Garlic, onion powder, lemon and orange juice, olive oil, salt and pepper in a bowl and whisk together. Add chicken breast and marinate for at least one hour. Once marinated, grill or sauté the chicken in a lightly greased skillet or grill until browned. Do not cook all the way. Remove from heat and reserve.
2. To make brown rice, melt butter in a medium sized sauce pan, add onions and sauté until translucent. Add rice and sauté until grains are evenly coated with the butter. Do not brown. Once coated, add hot chicken stock, reduce to a low heat and cook until all liquid is absorbed.
3. In a bowl, mix together, BBQ sauce, ketchup, honey, garlic and onion powder. Dip each piece of chicken in the sauce and coat evenly. Place chicken on a baking sheet and place in the oven. Bake for 10 minutes or until temperature of the chicken reaches 165° F.
4. To make mixed vegetables, in a heated sauté pan, add oil and sauté garlic until light brown. Add onion and sauté until translucent. Add Mixed Vegetables and sauté for two minutes over high heat. Add chicken broth and sauté for another minute. Remove and serve immediately.

So that is pretty much it, our healthy and quick to cook food recipe. For more information on how to build muscle burn fat , visit .

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