Chicken and Brown Rice Casserole with Green Salad

Ingredients

• 454 g boneless, skinless chicken breasts (about 1 lb, trimmed of any fat)
• 1 tbsp olive oil
• 1 tsp garlic powder (ensure it is salt-free)
• 1 tsp onion powder (ensure it is salt-free)
• 0.5 tsp smoked paprika
• 0.25 tsp black pepper (freshly ground)
• 0.125 tsp salt (1/8 tsp total for the entire recipe)

Instructions

1. 1

   Prepare the chicken

   • Place the chicken breasts between two sheets of parchment paper.
   • Using a meat mallet or rolling pin, gently pound the chicken to an even thickness of about 1/2 inch. This ensures even cooking.
   • Pat the chicken dry with paper towels.
2. 2

   Season the chicken

   • In a small bowl, mix together the garlic powder, onion powder, smoked paprika, black pepper, and the 1/8 tsp of salt.
   • Drizzle the olive oil over the chicken breasts, rubbing it evenly on all sides.
   • Sprinkle the seasoning mix evenly over both sides of each chicken breast.
3. 3

   Grill the chicken

   • Preheat your grill or a grill pan over medium-high heat.
   • Place the seasoned chicken on the hot grill.
   • Cook for 5-7 minutes per side, depending on thickness.
   • The chicken is done when it's no longer pink inside and a meat thermometer inserted into the thickest part reads 165°F (74°C).
4. 4

   Rest and serve

   • Remove the chicken from the grill and transfer it to a clean cutting board.
   • Let it rest for 5 minutes before slicing. This allows the juices to redistribute, keeping the chicken moist.
   • Serve warm with CKD-friendly sides like steamed green beans or white rice.

Ingredients

• 1.5 cup brown rice (long-grain or basmati recommended)
• 3.75 cup water (for cooking)
• 1 tsp vegetable oil (optional, prevents sticking)

Instructions

1. 1

   Prepare the rice

   • Place the brown rice in a fine-mesh sieve and rinse under cold running water until the water runs clear, about 1-2 minutes.
   • For a softer texture, you can soak the rinsed rice in fresh water for 30 minutes, then drain it completely.
2. 2

   Combine ingredients and bring to a boil

   • In a medium saucepan with a heavy bottom and a tight-fitting lid, combine the drained rice, 3.75 cups of water, and optional vegetable oil.
   • Bring the mixture to a rolling boil over high heat, which takes about 5-7 minutes.
3. 3

   Simmer the rice

   • Once boiling, immediately reduce the heat to the lowest possible setting.
   • Cover the saucepan with the lid and let it cook undisturbed for 40 minutes. It's important not to lift the lid.
4. 4

   Rest and fluff the rice

   • After 40 minutes, turn off the heat and let the rice stand, still covered, for an additional 10 minutes to absorb the remaining steam.
   • Remove the lid and gently fluff the rice with a fork to separate the grains before serving.