Skillet Chicken & Greens with Avocado Dressing
PREP 10 MIN•COOK 30 MIN
DF
EF
GF
NS
NF
Number of servings
2
1⁄3 cup (75g) brown rice rinsed
3⁄4 cup (188ml) water
1⁄4 tsp salt
250g green beans trimmed
1⁄2 tsp olive oil
300g skinless chicken breast
salt & pepper, to taste
1⁄8 cup (33ml) chicken stock
Dressing
1⁄2 avocado (medium, 8.5 oz) roughly chopped
1⁄4 bunch of fresh flat leaf parsley (5 oz bunch) roughly chopped, plus extra to serve
1⁄8 cup (30ml) lemon juice
1 tbs water
Place rice, water and salt in a saucepan and simmer, covered for 30 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork.
Preheat a large non-stick skillet over high heat.
Toss beans with half the oil, add to skillet and cook for 2 minutes or until just beginning to brown. Set aside.
Rub chicken with remaining oil and season with salt and pepper. Add to skillet topside down, and cook for 3-5 minutes or until golden brown.
Turn chicken and add stock to the skillet. Cover and simmer over low heat for 8-10 minutes or until chicken is almost cooked.
At the same time, blend dressing ingredients until smooth and season with salt and pepper.
Return beans to the skillet with chicken, cover and continue to simmer for 2 minutes.
Slice chicken, tossing with any pan juices.
Divide rice between plates, add chicken and beans and serve with dressing.
Energy (kJ)
1684 kJ / 402 cals
Protein
39.9 g
Fat
10.1 g
Sat. Fat
1.9 g
Carbs
32.5 g
Sugar
2.1 g
Fiber
8.9 g
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