Here's a healthy roast chicken recipe paired with brown rice and boiled vegetables: Roast Chicken Ingredients: – 1 whole chicken (about 3-4 lbs), preferably organic – 2 tablespoons olive oil – 1 lemon, halved – 4 cloves garlic, minced – 1 teaspoon dried thyme – 1 teaspoon dried rosemary – Salt and pepper, to taste
Brown Rice and Boiled Vegetables Ingredients: – 1 cup brown rice – 2 cups water or chicken broth – Assorted vegetables (such as carrots, broccoli, and green beans), washed and trimmed – Salt, to taste
Instructions: Roast Chicken: Heat the oven to 375°F (190°C). Clean the chicken inside and out with cold water and dry it with paper towels. Put chicken in a roasting pan or dish.
Mix olive oil, minced garlic, dried thyme, rosemary, salt, and pepper in a small bowl. Use this mixture to rub the chicken under the skin and inside the cavities. Fill the chicken cavity with halved lemon.
Place the chicken in the preheated oven and roast for 1 hour and 15 minutes to 1 hour and 30 minutes, or until a meat thermometer inserted into the thickest part of the thigh without touching bone reads 165°F (75°C).
After baking, let the bird rest for 10-15 minutes before carving. To prepare brown rice and boiled vegetables, mix brown rice with water or chicken broth in a medium saucepan. After boiling, lower heat to low, cover, and simmer for 45–50 minutes until rice is cooked and liquid is absorbed.
While the rice cooks, boil a big kettle of salted water. Add the mixed vegetables and simmer for 5-7 minutes until cooked yet crunchy. Drain and reserve vegetables. Serve roast chicken with cooked rice and vegetables.
To serve, carve the roast chicken and present it with brown rice and boiling veggies. If you choose, add your favorite sauces or seasonings to this healthy dinner. Its balanced protein, fiber, vitamins, and minerals make this roast chicken recipe with brown rice and boiled vegetables a nutritious and enjoyable supper for any day of the week.
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