![a recipe photo of the Lemon Chicken Citrus Bowls](https://cdn.statically.io/img/www.eatingwell.com/thmb/kR0zvGCYxjFBnqjdv2JmbtaKEfE=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/7010038_CLBowls_LemonChickenCitrusBowls133-429f3145941642e382359bbfed04b2fe.jpg)
Ingredients
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1 (4 ounce) boneless, skinless chicken breast
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1 tablespoon fresh lemon juice
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2 teaspoons Dijon mustard
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¼ teaspoon kosher salt, divided
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¼ teaspoon black pepper, divided
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1 garlic clove, minced
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½ cup microwavable brown rice
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2 teaspoons chopped fresh parsley
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1 teaspoon lemon zest
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2 teaspoons olive oil
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2 cups coarsely chopped lacinato kale
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2 teaspoons fresh orange juice
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2 tablespoons prepared guacamole
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¼ cup navel or blood orange slices
Directions
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Combine chicken, lemon juice, mustard, 1/8 teaspoon salt, 1/8 teaspoon pepper and garlic in a large ziplock plastic bag; seal. Chill 1 hour, or let stand at room temperature 30 minutes.
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Heat brown rice according to package directions. Stir in parsley, lemon zest and remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Set aside.
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Heat oil in a large nonstick skillet over medium-high heat, swirling to coat. Add chicken, and cook until a thermometer inserted in thickest portion registers 165°F, about 4 minutes per side; transfer to a cutting board, and cut into slices.
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Reduce heat to medium. Add kale to pan, and cook, stirring occasionally, until softened, about 3 minutes. Stir in brown rice mixture and orange juice; cook, stirring often, until heated through, about 1 minute. Place kale mixture in a bowl. Top with chicken, guacamole, and orange slices.
Nutrition Facts (per serving)
419 | Calories |
18g | Fat |
34g | Carbs |
31g | Protein |
Nutrition Facts | |
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Servings Per Recipe 1 | |
Serving Size 2 cups kale mixture, 4 oz. chicken, 2 Tbsp. guacamole, and 1/4 cup orange slices | |
Calories 419 | |
% Daily Value * | |
Total Carbohydrate 34g | 12% |
Dietary Fiber 6g | 21% |
Total Sugars 7g | |
Protein 31g | 62% |
Total Fat 18g | 23% |
Saturated Fat 3g | 15% |
Sodium 836mg | 36% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.