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Chicken Veggie Bowl

Heart and Lung

Chicken, vegetables and rice. So simple yet so tasty. This chicken veggie bowl is a delicious medley flavor.

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Time: 30 minutes of prep & 25 minutes of cooking / Servings: 2


  • 2 chicken breasts
  • 1 head of broccoli
  • 1 head of cauliflower
  • 1 cup white or brown rice
  • 2 tablespoons cooking oil
  • ¼ teaspoon salt
  • ½ sweet potato, cubed (optional)

Chicken Seasoning Recipe:

  • 1 teaspoon Dash* Salt Free: Garlic & Herb
  • 1 teaspoon Dash* Salt Free: Onion & Herb
  • 1 teaspoon Dash* Salt Free: Original Blend
  • 1 teaspoon Garlic Powder

*Mrs. Dash, salt free seasonings are known called “Dash”

Vinaigrette Recipe:

  • 1 garlic clove, finely grated
  • 4 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon lemon juice
  • 1 teaspoon lemon zest
  • ¼ teaspoon salt, plus 1/8 teaspoon, divided
  • 1/8 teaspoon ground pepper

Pico de Gallo Ingredients:


  1. Combine the chicken seasoning ingredients into a small bowl.
  2. Coat chicken breasts with the seasoning and set aside for at least 20 minutes.
  3. Create the Pico de Gallo and set aside.
  4. Cook white or brown rice, according to the instructions on the rice’s packaging.
  5. Preheat Oven to 425 degrees F.
  6. Slice broccoli and cauliflower heads in half and cut the florets off.
  7. Cut ½ sweet potato into cubs (optional)
  8. Coat the broccoli, cauliflower (and optional sweet potato) with 2 tablespoons of oil and ¼ teaspoon of salt in a large bowl.
  9. Place vegetables cut-side down on a baking sheet and roast in the oven until the stems are tender and browned. About 25-30 minutes.
  10. While the vegetables are in the oven, coat a skillet with cooking oil and cook the chicken breasts until blackened and at an internal temperature of 165 degrees.
  11. Let the chicken rest for 5 minutes and dice.
  12. Create the vinaigrette by combining the lemon zest, lemon juice, garlic, pepper, and the remaining 1/8 teaspoon of salt in a small bowl. Slowly whisk in the remaining 2 tablespoons of oil.
  13. Once the roasted vegetables are done, drizzle the vinaigrette over the vegetable mix.
  14. Plate the rice, veggies, chicken and top with Pico de Gallo. Then serve.

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Best-Selling Author, Creator of Fit Over 50 Magazine

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