Brazilian-Style Chicken & Rice

Portions: 6

Serving: 1 Brazilian chicken breast, 4 oz Brazilian rice, 4 oz roasted vegetables and 1 oz ladle chimichurri sauce over chicken.

Brazilian Chicken Breast
Ingredients
  • 1½ cups orange juice
  • ¾ cup lime juice
  • 1½ Tbsp. olive oil
  • 2¼ tsp. fresh minced garlic
  • ¼ cup + 2 Tbsp. fresh mint, chopped fine
  • ¼ cup + 2 Tbsp. fresh minced cilantro
  • ¾ tsp. jalapeño peppers, seeded, diced 1/8"
  • 1 Tbsp. ground cumin
  • ¾ tsp. chili powder
  • 1½ tsp. kosher salt
  • 4 Tbsp. grated orange rind
  • 1 Tbsp. grated lime rind
  • 6 chicken breasts (4 oz each), boneless, skinless, raw
Instructions
1
Combine all ingredients except chicken for marinade. Mix until well-blended.
2
Pour marinade over chicken. Hold refrigerated for 4 hours to marinate.
3
Drain and discard any excess marinade.
4
Arrange chicken on oven-safe pan.
5
Bake in a 400°F standard oven for 10 to 15 minutes and minimum internal temperature is 165°F (for 15 seconds). Cool quickly.
Brazilian Rice
Ingredients
  • 1-5/8 tsp. canola olive oil
  • 1/3 cup diced yellow onions, ¼"
  • 1 cup white rice, converted
  • 2-1/3 cups hot water
  • ½ tsp. salt
  • ½ cup plum tomatoes, chopped, fine
Instructions
1
Heat a sauce pan over medium heat. Add oil and onion. Sauté until onion is translucent.
2
Add rice. Stir constantly. Cook for 3 minutes.
3
Add water. Bring to a boil. Reduce heat to a low simmer. Cover and cook for 20 minutes or until rice is tender and liquid is fully absorbed.
4
Gently fold tomato into rice. Transfer to serving bowl.
Roasted Vegetables
Ingredients
  • 2 cups fresh eggplant, julienne
  • 2 cups fresh zucchini, julienne
  • 2 cups fresh red peppers, julienne
  • 2 cups fresh red onions, julienne
  • ½ cup + 1 Tbsp. low-fat balsamic vinaigrette
Instructions
1
Sprinkle eggplant liberally with salt (not listed). Arrange eggplant in a single layer on parchment lined sheet pan. Let stand for 45 minutes. Rinse well and squeeze dry.
2
Combine eggplant, zucchini, red pepper, onion and vinaigrette. Toss until evenly coated. Arrange in single layer on lightly oiled (not listed) parchment-lined sheet pan.
3
Preheat standard oven to 400°F.
4
Place pan in oven. Cook for 6 to 10 minutes or until vegetables are just tender and lightly caramelized (lightly browned) and minimum internal temperature is 140°F. Turn or stir vegetables only if needed to avoid even cooking.
5
Handle vegetables carefully during cooking so they do not break up or tear.
6
Serve hot.
Chimichurri Sauce
Ingredients
  • 3 Tbsp. ultimate chicken stock (recipe follows)
  • 3 Tbsp. fresh chopped parsley, coarse
  • ¼ cup + 2 Tbsp. fresh chopped cilantro, coarse
  • 2 Tbsp. fresh chopped carrots, coarse
  • 2 Tbsp. fresh chopped yellow onions, coarse
  • 2 Tbsp. fresh chopped red peppers, coarse
  • 1 tsp. fresh chopped garlic, coarse
  • 1½ Tbsp. olive oil
  • 2¼ Tbsp. red wine vinegar
  • 1/8 tsp. fresh chopped oregano, coarse
  • 1/8 tsp. crushed red pepper, dry
  • 3/8 tsp. kosher salt
  • 1/8 tsp. cracked black pepper
Instructions
1
In a food processor, combine all ingredients. Process on medium speed until smooth.
2
Hold refrigerated until ready to use.
Low-Sodium Chicken Stock
Ingredients
  • 2 Tbsp. water
  • Low-sodium chicken base
Instructions
1
In a pot, heat water to a simmer.
2
Whisk in base until fully combined.
3
Simmer for 20 minutes and minimum internal temperature is 140°F (for 15 seconds).
4
Hold hot (140°F or above) for use.
Nutrition Facts:
Calories
334
Carbs
41g
protein
23g
fat
9g
sat. fat
1.4g
sodium
550mg
fiber
3g
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