Description
A vibrant, nutrient-packed summer dish with tender garlic chicken, fluffy jasmine rice, crisp zucchini, and a light herby sauce. Ideal for quick weeknight meals, balancing richness and freshness with no heavy roux or processed meats.
Ingredients
1.5 lbs Chicken Breast, cut into 1-inch cubes
3 cups Cooked Rice (Jasmine or Basmati)
2 Medium Zucchini, sliced into half-moons
1 cup Light Garlic Sauce (low-fat cream or milk based)
1/4 cup Fresh Parsley, finely chopped
4 Large Garlic Cloves, minced
2 tbsp Olive Oil, extra virgin
1 tsp Sea Salt
1/2 tsp Black Pepper, freshly cracked
Instructions
Pat chicken breast pieces dry with paper towels to ensure proper sear
Season chicken cubes evenly with sea salt and black pepper
Slice zucchini into uniform half-moons for even cooking
Mince garlic cloves and chop parsley while pan heats
Heat olive oil in a skillet over medium heat until shimmering
Add chicken to the pan and cook until golden-brown, 5-7 minutes
Remove chicken and add minced garlic to the same skillet, sautéing for 1 minute
Return chicken to the pan, add rice and zucchini, mixing well
Pour in light garlic sauce and stir to coat ingredients
Simmer for 6-8 minutes until zucchini is tender and sauce thickens
Spoon rice mixture into bowls and garnish with fresh parsley
Adjust seasoning before serving
Notes
Use a non-stick skillet to prevent chicken from sticking
Zucchini can be substituted with sliced cucumber or bell pepper
Garlic sauce can be made with coconut milk for a dairy-free version
Rice can be prepared in advance for faster assembly
Leftovers store well in the fridge for 3-4 days
- Prep Time: 15
- Cook Time: 20
- Category: Dinner
- Method: Stovetop Cooking
- Cuisine: Modern American
Nutrition
- Serving Size: 1 bowl
- Calories: 400
- Sugar: 5g
- Sodium: 450mg
- Fat: 9g
- Saturated Fat: 2.5g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 60mg