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Chicken and Veggies with Brown Rice (A One Dish Meal)

This is an easy and tasty one-dish meal. Once you have the method down, you can vary the seasonings and veggies, or substitute other grains and proteins.

Counts as*

  • Cooked VegetableCounts as a serving of Cooked Vegetable
  • Healthy CarbohydrateCounts as a serving of Healthy Carbohydrate
  • ProteinCounts as a serving of Protein


To complete your meal, add Raw Vegetable and Healthy Fat in amounts recommended by your meal plan.

Serving Size

Makes 4 servings (400 calorie Meal)
Makes 3 servings (600 calorie Meal)

What you'll need

2 plum tomatoes, seeded and diced
½ small onion, diced
1 carrot, grated
1 TBSP olive oil
1 TBSP curry powder
Few dashes cinnamon
1 ½ cups quick-cooking (10 minute) brown rice
2 ½ cups chicken broth
1 ½ pounds chicken tenders
1 orange, peeled and sliced
2 TBSP minced parsley
2 TBSP chopped pistachio nuts

What to do

In a large skillet with a lid, heat olive oil over medium high heat. Add tomatoes, onion and carrot and sauté until vegetables begin to soften. Stir in curry powder, cinnamon and brown rice. Gently add chicken broth, stirring, and bring to a boil. Arrange chicken tenders in a spiral on top of the rice, cover, lower heat to medium low, and simmer for 15-20 minutes until liquid is absorbed, and rice and chicken are cooked. Garnish with orange slices, parsley and chopped pistachios.

Per serving (400 calorie Meal)

Calories: 260
Protein: 32 g
Carbohydrate: 31 g
Fat: 12 g

Per serving (600 Calorie Meal)

Calories: 345
Protein: 43 g
Carbohydrate: 41 g
Fat: 16 g

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