If your looking for a nice healthy and hearty meal to keep your immune system effective, this meal is a great option. It has all my favourite veggies in it.
As a flexible dieter sometimes we tend to focus way to much on macro nutrients, hitting our protein goals and not going overboard on carbohydrates. We tend to forget the importance of micronutrients.
In order to ensure I’m getting enough vitamins and minerals I try to make at least one nice healthy meal per day with lot’s of vegetables. If you aim to get more vegetables in at least one other meal on top of that one and also include a piece of fruit in at least one of your meals or snacks, then you should be getting your fruit and veg servings for the day.
More is always better when it comes to vegetables but be careful with excessive fruit as fruit has a lot of sugar in it and excessive sugar can increase your risk for diabetes.
Make sure you are getting a wide variety of vegetables and fruits as well mix things up each week or every couple weeks. If you’re a very picky eater and only like certain veggies then getting those veggies in is more important than trying to force other veggies in and end up not eating any at all.
This recipes micronutrient count per serving includes 4g dietary fibre, 26% daily calcium intake, 10% daily iron intake, 728mg of potassium, 383% daily vitamin A intake and 64% daily vitamin C intake (per my fitness pal app).
Cals per serving 283
16 ounces chicken breast
½ cup basmati rice
¾ cup chicken broth for rice
½ cup chicken broth for chicken
1 tbsp margarine
1 large zucchini diced small
2 large carrots diced small
2 stalks celery diced small
1 red pepper diced small
1 medium onion diced small
1 handful fresh parsley chopped
2 tsp seasoning salt
1 tsp paprika
Pepper to taste
Make your chicken either in slow cooker the morning of with chicken broth OR instant pot set at manual 20 with 10 minute pressure release. Cook your rice in chicken broth. Add margarine to big skillet pan and melt on high heat. Throw all diced veggies in season and sweat in the pan until soft and starting to char stirring often. Throw shredded chicken and rice in and stir to combine. Add fresh parsley at the end.
Now enjoy your winter season flu free!