Lemon Chicken and Broccoli Rice Bowl

PregnancyAmericanEasyServes 235 min

Grilled chicken breast slices and steamed broccoli florets served over warm brown rice with a light lemon drizzle.

This bright, comforting bowl delivers a powerhouse combination of folate from broccoli and choline from the chicken. Together, these nutrients fuel the rapid formation and closure of the baby's neural tube during these crucial early weeks. The high-quality protein helps build new tissues from the very beginning, while the vitamin C from the fresh lemon juice supports a healthy immune system and improves iron absorption. Brown rice rounds it out with essential fiber, helping keep your energy steady and digestion smooth as your body gears up for pregnancy.

View Nutrition Facts

One serving≈620 kcal · 51 g protein

Calories620 kcal

Protein51 g

Carbs61 g · 6.3g sugar

Fat20 g · 3.6g sat

Fiber11 g

Sodium769 mg

Folate211 mcg DFE

Iron3.9 mg

Calcium183 mg

Choline193 mg

Iodine69 mcg

Vitamin D8.4 IU

Vitamin B120.5 mcg

DHA + EPA24 mg

Zinc3.6 mg

from its ingredients

Ingredients

½ cup dry brown rice
1 cup water (for rice)
12 oz chicken breast, sliced
1 head broccoli, cut into florets
1 lemon, juiced
2 tbsp olive oil, divided
1 tsp garlic powder
½ tsp salt
½ tsp black pepper

Method

1In a small saucepan, bring the water and brown rice to a boil. Reduce heat to low, cover, and simmer for about 20-25 minutes, or until water is absorbed and rice is tender.
2While the rice cooks, toss the chicken slices with 1 tablespoon of olive oil, garlic powder, salt, and black pepper in a bowl.
3Heat a skillet over medium-high heat. Add the seasoned chicken and cook for 6-8 minutes, stirring occasionally, until fully cooked through and no longer pink inside.
4Steam the broccoli florets in a microwave-safe bowl with a splash of water for 3-4 minutes, or until bright green and tender.
5Divide the cooked brown rice, chicken, and steamed broccoli between two bowls. Drizzle the remaining 1 tablespoon of olive oil and fresh lemon juice over the top before serving.

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