Rooster and Wild Rice Bowl With Brussels Sprouts
Consuming meals in bowls is reassuring and straightforward — and this one is predicated 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’ve gotten.
Lively time: 25 minutes | Whole time: 45 minutes
Rooster and Wild Rice Bowl With Brussels Sprouts
Components
- 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 recent lemon juice
- 8 oz. hen breast, thinly sliced
- 1 tsp dried thyme
- 1/2 tsp dried sage
- 2 tbsp hen 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 cut 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 hold heat.
Warmth 1 tsp olive oil in a big skillet over medium-high warmth. Prepare the Brussels sprouts minimize aspect 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. Drizzle with lemon juice and toss to mix. Preserve heat.
Toss the hen 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 hen and cook dinner with out transferring for about 2 minutes, then flip and cook dinner till golden brown and an inner temperature of 165°F, about 1 1/2 minutes. Switch the hen to a plate.
Add the hen 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 hen. Prime with scallions and serve instantly.
Serves: 2 | Serving Measurement: 1 cup wild rice, 1 cup greens and three oz. hen
Vitamin (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
Vitamin Bonus: Calcium: 8%; Iron: 16%; Potassium: 1098mg; Vitamin A: 420%; Vitamin C: 128%
Initially revealed: January 3, 2019; Up to date March 2026