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Simple Healthy Chicken & Rice Meal with Tomato Salad

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A balanced, one-pan meal featuring tender seared chicken and fluffy rice, complemented by a bright tomato cucumber salad for a light, healthy dinner.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 12 oz)
  • 1 tbsp extra-virgin olive oil
  • 2 cloves garlic, minced
  • ½ small yellow onion, finely chopped
  • 1 red bell pepper, diced
  • 1 cup long-grain white rice (rinsed)
  • 2 cups low-sodium chicken broth
  • ½ tsp kosher salt, plus more to taste
  • ¼ tsp freshly ground black pepper, plus more to taste
  • 2 tbsp chopped fresh parsley
  • 2 Roma tomatoes, diced
  • ½ English cucumber, diced
  • ¼ red onion, thinly sliced
  • 1 tbsp lemon juice
  • 1 tbsp extra-virgin olive oil
  • Salt and pepper, to taste
  • 2 tbsp chopped fresh basil or parsley (for salad)

Instructions

  1. Season chicken breasts with ½ tsp salt and ¼ tsp pepper.
  2. Heat 1 tbsp olive oil in a large skillet over medium-high heat; sear chicken 4–5 min per side until golden and cooked through. Remove and keep warm.
  3. Reduce heat to medium, add chopped onion and bell pepper; sauté 3 min until softened, then stir in garlic and cook 30 sec until fragrant.
  4. Add rinsed rice, stir to coat; pour in chicken broth, bring to a simmer, cover and reduce heat to low. Cook 15 min until rice is tender and liquid is absorbed.
  5. Fluff rice with a fork, stir in chopped parsley; slice chicken and serve atop rice.
  6. Meanwhile, in a bowl combine diced tomatoes, cucumber, sliced red onion, lemon juice, 1 tbsp olive oil, basil, salt and pepper. Toss gently.
  7. Plate chicken and rice alongside a generous scoop of tomato cucumber salad. Serve immediately.

Notes

  • Use brown rice and increase simmer time by 10–15 min for a whole-grain boost.
  • Substitute chicken thighs if preferred; adjust searing time until no longer pink.
  • Make salad up to 1 hour ahead; keep chilled and dress just before serving to maintain crispness.
  • Add a squeeze of lime or a splash of balsamic for extra flavor variation.

Nutrition

Keywords: chicken, rice, tomato salad, healthy, one-pan, quick dinner

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