Rock Springs Retreat Center / August 29, 2022 /
Anna Rutherford /
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Meet Emily, a Tennessee native and a member of the Rock Springs sales team. She’s been married to her husband for 20 years and has three amazing children! As a mother of three active teenagers and a lover of being active, Emily enjoys fueling her family with delicious and flavorful meals that they all enjoy. We’re excited to share with you one of the meals she cooks for her family, Cilantro Lime Chicken and Rice. What makes this recipe amazing is that it’s so versatile. You can serve this dish as a meal or change things up by replacing the protein in your favorite dish with the Cilantro Lime Chicken. Or, add both the chicken and rice to burritos, fajitas, or whatever you like!
Yields: 5 Yellow Plate* Servings
Prep time: 40 mins | Cook time: 35 mins | Total time: 1 hour 15 mins
Calories Per Serving: 394.05kcal | Fat: 10.17g | Carbs: 43.06g | Protein: 32.57g
*Yellow Plate: 1 yellow plate equals 1500 calorie meal plan according to the Fit Farm at Rock Springs nutrition program. Dinner represents 400 calories of the daily plan.
Ingredients
- 5 – 3 oz Chicken Breasts, skinless (roughly 1 lb)
- While you can use other cuts of chicken like thighs or tenderloins, the breast is the most nutritious with the fewest calories, most protein, and the least amount of sodium.
- 4 Limes
- 2 tsp Lime Zest (about 1 lime’s zest)
- 1 ⅔ cup Cilantro chopped (1 bunch of cilantro = 1 cup)
- 2 Garlic Cloves minced
- 1 ¼ Avocado sliced (¼ of avocado per serving)
- 1 ⅔ cup Corn (fresh or frozen, 1 ear of corn = ½ cup)
- 2 cup Long-Grain Brown Rice
- 4 cups Low-Sodium Chicken Broth
- 2 tbsp Extra Virgin Olive Oil
- 1 ½ tsp Cumin
- ¼ tsp Cayenne Pepper
- Salt and Pepper to taste
- 1 tsp honey (optional)
Directions
Chicken:
1. Preheat oven to 450 degrees F.
2. Pound chicken breast to an even thickness for even cooking and for marinade absorption. Place in a bowl.
3. In a separate bowl, juice 2 limes and combine with 1 cup chopped Cilantro, 2 minced garlic cloves, 1 tbsp olive oil, 1 ½ tsp cumin, ¼ cayenne, salt, and black pepper.
2. Pound chicken breast to an even thickness for even cooking and for marinade absorption. Place in a bowl.
3. In a separate bowl, juice 2 limes and combine with 1 cup chopped Cilantro, 2 minced garlic cloves, 1 tbsp olive oil, 1 ½ tsp cumin, ¼ cayenne, salt, and black pepper.
Emily’s Pro Tip: Cayenne adds flavor and heat to the dish. If you’re looking for something on the spicier side, feel free to add more cayenne; or, if you want a mild dish, add a tsp of honey to counteract the cayenne’s heat.
4. Pour marinade over chicken and cover. Marinade in refrigerator for 30-40 minutes.
4. Pour marinade over chicken and cover. Marinade in refrigerator for 30-40 minutes.
5. Grease bottom of a baking dish and remove chicken from marinade. Discard marinade.
6. Spread chicken evenly in dish and bake until internal temperature reaches 165 degrees. Depending on the thickness of chicken breast, this could take anywhere from 25-35 minutes.
6. Spread chicken evenly in dish and bake until internal temperature reaches 165 degrees. Depending on the thickness of chicken breast, this could take anywhere from 25-35 minutes.
7. Let chicken cool covered, then slice.
Rice:
1. Add 2 cups rice, 4 cups broth, 1 tsp olive oil, and 2 tsp lime zest in saucepan and bring to a boil.
2. Reduce heat to low, cover, and let cook until broth is absorbed and rice is tender.
3. Remove from heat. Fluff with fork and allow to cool.
4. Juice 2 limes, add to rice with ⅔ cup cilantro and 2 tsp olive oil. Combine.
3. Remove from heat. Fluff with fork and allow to cool.
4. Juice 2 limes, add to rice with ⅔ cup cilantro and 2 tsp olive oil. Combine.
Corn:
1. Steam or microwave corn. Salt and pepper to taste.
Cilantro Lime Chicken and Rice:
1. Plate rice, corn, and top with chicken breast*. Garnish with ¼ sliced avocado and cilantro.
*To follow closely to Fit Farm’s meal plan, plate with ½ cup rice, ⅓ cup corn, 1 - 3oz chicken breast, and ¼ sliced avocado.
*To follow closely to Fit Farm’s meal plan, plate with ½ cup rice, ⅓ cup corn, 1 - 3oz chicken breast, and ¼ sliced avocado.
Macros by ingredient
Meal breakdown per suggested serving:
Let us know what you thought of our Cilantro Lime Chicken and Rice recipe in the comments below and let us know if you would like more recipes that the Fit Farm at Rock Springs team serves at home! Don’t forget to follow us on social media for the latest health and wellness news and for more healthy recipes, check out our blog!
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