Being at university has meant that I have not only had to find my feet making food, but to also make food that is quick, affordable and healthy – not to mention convenient. This is a meal that I love to make when I want something filling, for example to fuel a trip to the gym or as a wholesome dinner.
The ingredients you’ll need for one large portion are:
- Breaded Chicken Steak (Coopers)
- 125g Uncle Ben’s Wholegrain Chicken Rice
- 80g Frozen Peas
- 2 Tablespoons (35ml) Lemon Juice
First you’ll want to preheat the oven to 180° celsius, before putting your chicken on a baking tray. I bought my chicken steaks from Lidl and froze them for convenience as I don’t have much space in my fridge at university – you can use fresh chicken, fish or a vegan alternative instead! If you’re buying chicken, opt for chicken breast as this has the most amount of protein in it; and this will keep you fuller for longer.
Once your oven is up to temperature, you can put your chicken in. I set a timer for 35 minutes as I cooked from frozen, but check your cooking instructions for any difference. I then waited until I had 10 minutes left on my timer before weighing out my peas in a bowl. I used the same bowl to eat from, which reduces your washing up afterwards. To the bowl of peas I added a splash of cold water from the tap, and then put them in the microwave for 2 minutes.
When the peas are done, take out the bowl, drain any excess water and place it to one side. Next, get your Uncle Ben’s rice and tear the top of the packet slightly before putting it in the microwave for 2 minutes. If you want to use rice that you boil yourself, you’ll want to start cooking it with 10-15 minutes left on your timer. When your rice is done, measure out 125g (half a packet) and put it in your bowl with the peas. You can put the leftover rice in a tupperware box to use for another meal.
When your chicken is ready, take it out of the oven and place it on a chopping board. Slice it into squares for bite size pieces, and then put the chicken in the bowl with the rest of your food. Using a spoon, toss everything in your bowl until it is distributed evenly. Finally, add two tablespoons of fresh or bottled lemon juice over the top of your chicken and rice bowl. And you’re done!
Here it is: your chicken and rice bowl!
The macro information is listed below, but will change slightly if you make any changes to the recipe.
- Calories = 550
- Carbohydrates = 58.6g
- Protein = 30.3g
- Fat = 19g
What I love about this meal is that it’s highly adaptable to suit your dietary requirements, and still tastes great! Let me know what you think in the comments, and share any recipe ideas of your own!