Dirty Rice with Sweet Potatoes and Chicken
When I am completely focused on my macros and meal prepping this Dirty Rice with Sweet Potatoes and Chicken is one of my go tos. Extremely easy to adjust for an individuals macro requirements, and tastes just as good reheated as it does freshly prepared.
- 2 cups Water
- 1 tsp Reduced Sodium Chicken Base
- 100 g Brown Jasmine Rice, (½ cup)
- 100 g Quinoa Trio Blend, (½ cup)
- 1 tbsp Extra Virgin Olive Oil
- 20 oz Chicken Breast, (2 large breasts)
- ½ tsp Black Pepper
- ¼ tsp Garlic Powder
- 365 g Sweet Potato, cubed, (1 sweet potato)
- ¼ cup Water
- 235 g White Mushrooms, sliced thinly, (4 mushrooms)
- ¼ tsp Chili Powder
- 100 g Arugula, (about 2 cups)
- In a small pot, bring 2 cups of water and chicken base to boil. Once the water is boiling add the quinoa and rice to the water. Then immediately turn the heat to low and cover with a lid. Cook for 20 minutes covered, after 20 minutes remove for the heat. Stir the rice and quinoa, then cover with the lid. Leave covered until its time to mix in with the rest of the ingredients.
- While the rice and quinoa are cooking, begin working on the chicken. Heat a large 2-3 inch deep pan to medium heat. While waiting for the pan to heat up season the chicken with pepper and garlic powder. Once the pan is hot, add the extra virgin olive oil to the pan.
- Place the chicken immediately in the pan, leave it there for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
- Both sides should start to become golden brown, but the center will still look uncooked…if not golden, give each side another minute…your pan wasn’t hot enough. Turn the heat to low and cover the chicken with a lid. Let it cook for about 10 minutes, then flip and cover again for another 10 minutes.
- After 10 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on 10 oz breasts. It is always best to check the internal temperature of chicken before serving. Typically 1 minute per oz per side while covered works to cook perfectly.
- Once the chicken is done remove from the pan, leaving the juices in the pan. Set the cooked chicken breast on a cutting board to allow them to cool slightly.
- While the chicken is cooling add the cubed sweet potatoes and chili powder to the pan with the chicken juices. Turn the heat up to medium low heat and cook the sweet potatoes covered with a lid for 8 minutes, stirring every 2 minutes.
- While the sweet potatoes are cooking slice your chicken breast into bite sized pieces.
- After 8 minutes add the ¼ cup water to the pan, along with the sliced mushrooms. Cook on medium heat for another 4 minutes stirring frequently, until all the water/juices have been absorbed.
- Next add the arugula, stir until well combined and arugula is wilted. This will only take 1 minute.
- Finally add the cooked quinoa, rice, and sliced chicken to the pan. Turn the heat down to low and stir everything together until evenly distributed.
- Serve or portion out for meal prep!
Are you meal prepping? Do you count your macros or calories? Check out my notes below on how you can incorporate this Dirty Rice with Sweet Potatoes and Chicken into your meal prep. Also how you can easily adjust protein, carbs, and fats to meet your macro requirements.
NOTES FOR MEAL PREP:
This dirty rice with sweet potato and chicken is a wonderful recipe for meal prepping. You can store each serving in the fridge for up to 1 week and eat it as it fits your meal plan. You are going to love how well this recipe reheats!
NOTES FOR COUNTING MACROS:
- You can easily adjust the protein macro by adjusting the portion of chicken breast used. For every 1 ounce of chicken you can increase or decrease your protein intake by 8.8 grams.
- The carbohydrate can also be adjusted based on the amount of rice used. For every 25 grams 1/8 of a cup of rice you can increase or decrease your carbs by 19 grams.
- There is not a lot of fat in this recipe, but you can adjust the fat levels by switching from chicken breast to chicken thighs. Every 1 ounce of chicken thighs increases or decreases your fat macro by 1 gram. But it is important to keep in mind, by switching to this different cut of chicken you will also be decreasing your protein by 1.8 grams for every 1 ounce of chicken thigh vs chicken breast. My suggestion would actually be to, not adjust the fats in this recipe and enjoy a few extra nuts or something else you love today!
- If you do chose to make the change from breast to thigh, you will cook the chicken thighs following the same chicken breast directions.
When making adjustments to the macros you will want to keep in mind the number of servings you are making.
If your looking for another quinoa dish, you should try my: