3 Ingredients, 4 Recipes: Healthy Meals from Chef Carla Hall

Chef Carla Hall is working with ProMedica to share how she balances healthy eating with a busy lifestyle. She’s sharing four different recipes using the same three basic ingredients – chicken breast, brown rice and Brussel sprouts – so you can save time and money by buying in bulk and still have variety in your diet.

Just Chicken, Rice & Brussel Sprouts


Serves 4

Ingredients

  • 1½ pounds chicken breasts (cut into strips) or chicken tenders
  • 4 cups cooked brown jasmine rice (or preferred grains)
  • 4 cups Brussel sprouts, trimmed and quartered
  • Kosher salt and freshly ground pepper (or favorite seasoning blend)
  • Olive oil pan spray
  • 1 tablespoon extra-virgin olive oil

Instructions

  1. Preheat oven to 425°F.
  2. Spray chicken on both sides with olive oil spray. Season with salt and pepper (or preferred seasoning blend). Set aside.
  3. In a large bowl toss brussel sprouts with olive oil, ½ teaspoon salt and a pinch of black pepper. Pour onto a baking sheet pan. Place pan in the oven and cook until browned and tender, about 10 minutes.
  4. Heat a large skillet over medium high heat.  Place the seasoned chicken in the pan.  Cook for 3 minutes on one side or until brown, then flip to the other side. Cook for another 2 minutes until brown or the juices run clear. Remove from pan and set aside.
  5. When the brussels are ready, serve 1 cup per person with 4oz of chicken and ½ cup of rice. Enjoy!

Taco-inspired Salad with Chicken, Brussels Sprouts & Carrot Slaw and Brown Rice

Serves 4

Ingredients

  • 1½ pounds chicken breasts (cut into strips) or chicken tenders
  • Olive oil pan spray
  • 1 teaspoon unsalted taco seasoning
  • Kosher salt and freshly ground
  • 2 cups brussel sprouts, trimmed and thinly sliced
  • 1 carrot, grated
  • 1 lemon, zest and juice
  • 1 tablespoon extra-virgin olive oil
  • 2 scallions, green tops thinly sliced
  • 4 whole wheat flour tortillas
  • 2 cups cooked brown jasmine rice (or preferred grains)
  • Cilantro

Instructions

  1. Preheat oven to 425°F.
  2. Spray chicken on both sides with olive oil spray. Season with salt and taco seasoning.  Set aside.
  3. In a large bowl toss brussel sprouts and grated carrots with olive oil, lemon zest & juice, ½ teaspoon salt and a pinch of black pepper. Set aside.
  4. Heat a large skillet over medium high heat.  Place the seasoned chicken in the pan.  Cook for 3 minutes on one side or until brown, then flip to the other side. Cook for another 2 minutes until brown or the juices run clear. Remove from pan and allow to cool slightly. Cut the chicken into ½” cubes.
  5. Spray tortillas with olive oil spray on both sides. Place on sheet pan. Place in hot oven. Cook for 3-4 minutes or until bubbles form on top of tortillas. Flip the tortillas and cook for another 2 minutes or until the other sides are brown.
  6. How to build your “taco salad”. Place one toasted tortilla on a plate. Pile ¼ of the salad in the middle, then ½ cup of rice and ½ cup of the taco chicken. Garnish with chopped scallions and cilantro.

Brussels Sprouts Slaw with Chicken and Rice

Makes 1 serving

Ingredients

  • 4oz (113g) cooked chicken breast
  • ½ cup (100g) cooked white or brown basmati rice
  • 4oz (100g) raw Brussels sprouts, shaved
  • 1 lime, juice and zest
  • 1 teaspoon grated fresh ginger
  • ½ teaspoon chile flakes
  • salt and pepper, to taste
  • Olive oil
  • Cilantro and Peanuts, for garnish

Instructions

  1. Shred or cut the chicken breast into ½” cubes.
  2. Reheat the rice in the microwave.
  3. In a medium bowl, combine the chicken, warm rice, shaved Brussel sprouts, lime juice and zest, and ginger. Toss to combine. Season to taste with salt, pepper and olive oil. Serve in a bowl and top with peanuts and cilantro.

NOTE: Recipe may be doubled and tripled in size.

Chicken & Brussels Sprouts Stir Fry with steamed rice

Serves 6

Ingredients

  • 3 tablespoons reduced sodium soy sauce
  • 3 tablespoons canola or other neutral oil, plus more for vegetables
  • Zest and juice of 2 limes
  • ½ teaspoon chile flakes
  • 1 tablespoon grated peeled fresh ginger
  • 1 teaspoon freshly ground black pepper
  • 2 pounds boneless, skin-on chicken breasts
  • 2 cups Brussels sprouts, finely shredded
  • 1 small red pepper, seeded, and thinly sliced into 2-inch long pieces
  • 1 medium carrots, halved lengthwise and very thinly sliced on the bias into 2-inch long pieces
  • 2 scallions, thinly sliced (whites and greens separated)
  • 3 garlic cloves, minced
  • 4 cups cooked/steamed rice

Instructions

  1. In a large bowl, combine the soy sauce, oil, lime zest and juice, chile flakes, ginger, and pepper. Add the chicken and turn well to coat. Marinate at room temperature for 30 minutes or refrigerate overnight.
  2. Heat a large skillet over medium-high heat. In a large bowl, toss the red pepper strips and carrots with just enough oil to coat. Season lightly with salt. Add to the hot skillet and cook, stirring, until just softened, about 2 minutes. Transfer to a plate.
  3. In the same large bowl for the vegetables, toss the Brussels sprouts with 1 teaspoon oil. Season lightly with salt. Add to the hot skillet and cook, stirring, until just bright in color and crisp tender, about 1 minute. Transfer to the plate with the other vegetables.
  4. Lightly coat the skillet with oil and add the white parts of the scallions. Cook for 30 seconds, then add the garlic. Push the onion and garlic mixture to one side of the pan, and reduce the heat to medium. Add just enough of the chicken to fit in a single layer. Cook, turning over once, until brown, about 3 minutes per side. Transfer the chicken and onion mixture to a plate and brown the remaining chicken. Discard any remaining marinade. Return the first batch of chicken to the second batch of chicken in the pan and add 1/2 cup water.
  5. Cover and cook until the meat is cooked through. Add the vegetables and toss with the chicken. Cook for 1 minute, stirring, or until everything is heated through. Serve immediately with steamed rice.

*This post is part of a paid partnership.

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