Chicken and Wild Rice Bowl With Brussels Sprouts

Consuming meals in bowls is reassuring and simple — and this one relies on nutty, nutritious wild rice. There’s a distinction between hand-harvested, true wild rice and cultivated wild rice, notably the cooking time, so learn the label to see which type you could have.

Lively time: 25 minutes | Whole time: 45 minutes

Rooster and Wild Rice Bowl With Brussels Sprouts

Components

• 3 cups water
• 3/4 cup wild rice
• 2 tsp olive oil, divided
• 8 oz. Brussels sprouts, trimmed and halved
• 1 massive carrot, halved lengthwise and thinly sliced
• 1 tsp contemporary lemon juice
• 8 oz. rooster breast, thinly sliced
• 1 tsp dried thyme
• 1/2 tsp dried sage
• 2 tbsp rooster inventory
• 1 tsp tamari soy sauce
• 2 medium scallions, thinly sliced

Instructions

Result in 3 cups (735ml) water to a boil in a small pot over excessive warmth. Add the wild rice, return to a boil, then scale back to a simmer. Prepare dinner for about 20 minutes if utilizing hand-harvested wild rice, or as much as 45 minutes if utilizing cultivated wild rice. When the rice is tender, drain and preserve heat.

Warmth 1 tsp olive oil in a big skillet over medium-high warmth. Prepare the Brussels sprouts lower facet down within the pan and scatter the carrots between them. Prepare dinner undisturbed for 1–2 minutes, or till browned. Stir and proceed cooking, turning often, till the greens are crisp-tender with browned edges, about 8-10 minutes. Drizzle with lemon juice and toss to mix. Preserve heat.

Toss the rooster slices with the thyme and sage till evenly coated. Warmth the remaining 1 tsp olive oil in a big skillet over medium-high warmth. Add the rooster and cook dinner with out shifting for about 2 minutes, then flip and cook dinner till golden brown and an inside temperature of 165°F, about 1 1/2 minutes. Switch the rooster to a plate.

Add the rooster inventory and tamari to the skillet and produce to a boil, scraping up any browned bits. Pour the combination over the cooked wild rice and stir to mix.

Divide the wild rice between two bowls. Prime every with half of the greens and half of the rooster. Prime with scallions and serve instantly.

Serves: 2 | Serving Measurement: 1 cup wild rice, 1 cup greens and three oz. rooster

Diet (per serving): Energy: 504; Whole Fats: 9g; Saturated Fats: 2g; Monounsaturated Fats: 4g; Polyunsaturated Fats: 1g; Ldl cholesterol: 83mg; Sodium: 292mg; Carbohydrate: 67g; Dietary Fiber: 8g; Sugar: 4g; Protein: 39g

Diet Bonus: Calcium: 8%; Iron: 16%; Potassium: 1098mg; Vitamin A: 420%; Vitamin C: 128%

Initially revealed: January 3, 2019; Up to date July 2026