Looking for time-saving, healthy and delicious recipes?this Smoked Chicken with Roasted Tomato Pilaf Easy to make and covers all your nutritional bases.
The savory grilled chicken in this recipe pairs perfectly with the fresh flavors of tomatoes, onions, and cilantro, and it’s super easy to customize and vary based on your choice. you can make it vegan Swap the chicken for tempeh (recipe includes instructions).
When it comes to eating, I like to remember Without the right building blocks, your body simply cannot build musclethese building blocks include the amino acids we get from dietary protein.
Research shows that increasing the amount of high-quality protein in your diet can help optimize your health, including everything from appetite and weight regulation to healthy aging and athletic performance (1).
chicken is a great source of protein (vegetarians choose tempeh), and rice and beans Also contains some protein, but mostly complex carbohydrates that provide your body with an important source of energy and help regulate blood sugar levels and metabolism (2).
This recipe is easy to make ahead, so you can grab and reheat, and you can double it if you’re cooking for more people.
Smoked Chicken with Roasted Tomato Pilaf
yield: 2 servings
you will need: knife, cutting board, measuring spoon, measuring cup, spoon, medium pot, baking sheet, parchment paper, medium mixing bowl
key: T= tablespoon; tsp= teaspoon 
raw material:
For rice and beans:
- 1/2 cup yellow onion, chopped
- 1/4 cup long-grain white rice
- 1 can (15 ounces) black beans, drained and rinsed
- 3/4 cup low-sodium chicken or vegetable broth
Chicken and Tomatoes:
- 2 (5-6 oz) boneless skinless chicken breasts, or 1 pack (8 oz) tempehcut into uniform sized pieces
- 2 cloves of garlic, finely chopped
- 2 teaspoons smoked paprika
- 1/2 tsp sea salt
- 2 T cilantro, chopped
- 2 cups cherry tomatoes, whole
- 1/2 cup yellow onion, thinly sliced
- 2 teaspoons olive oil
route:
- Preheat oven to 400°F. Line a baking sheet with parchment paper.
- In a small mixing bowl, combine the garlic, paprika, 1 T cilantro, and sea salt. Add chicken or tempeh and toss to combine. Marinate for 30 minutes (this can be done a few hours ahead or overnight).
- While marinating, heat a medium saucepan over medium heat and coat with oil. Add onion and cook for 3-5 minutes, until softened. Stir in the rice, then add the beans and broth. Bring to a boil, then reduce heat to low, cover and simmer for 15 minutes. Let rest for 5-10 minutes before uncovering.
- Meanwhile, place marinated chicken or tempeh, cherry tomatoes, and onions in a baking dish. Drizzle with olive oil and season vegetables with ¼ teaspoon sea salt. Bake for 15 minutes, then flip and cook for an additional 10-15 minutes, or until chicken or tempeh is cooked through.
- Serve grilled chicken (or tempeh), tomatoes, and onions with rice and beans, and top with remaining cilantro.
enjoy!
nutrient content
I hope you enjoy this recipe! If you make it, let me know how it turned out in the comments below.
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- Phillips, Stewart M. et al. “Protein ‘requirements’ beyond the RDA: Implications for optimal health.” Applied Physiology, Nutrition and Metabolism. May 2016. network. https://pubmed.ncbi.nlm.nih.gov/26960445/
- Holesh, Julie E., et al. “Physiology, carbohydrates.” statistics pearls, StatPearls Publishing, 25 July 2022. network. https://pubmed.ncbi.nlm.nih.gov/29083823/
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