Chicken & Broccoli Bowl
The goal of Phase 1 is to really flood the body with nutrients, which stimulates the activity of the five major players in digestion and metabolism: the liver, the adrenals, the thyroid the pituitary, and the tissues of the body. The adrenals are particularly nourished by the high but steady rate of natural-sugar delivery, making everything calm down and start to work better. Enjoy this delicious one-bowl meal on Phase 1 of the Fast Metabolism Diet or on days 1 through 3 of the 10-Day Fast Metabolism Cleanse.
Phase 1, Cleanse Days 1-3 | Serves 4
Prep time: 15 minutes | Total time: 1 hour 10 minutes
INGREDIENTS
3 cups vegetable or chicken broth
½ cup chopped red onion
½ cup chopped carrot
½ cup chopped celery
1 tablespoon parsley or cilantro
1 teaspoon minced garlic
1 1/2 cups brown rice
1 pound skinless, boneless chicken breast, chopped into 2‑inch pieces
4 cups broccoli florets
1 tablespoon lime juice
½ teaspoon minced parsley
½ teaspoon sea salt
½ teaspoon black pepper
DIRECTIONS
- Preheat the oven to 375℉ degrees.
- Mix the broth, vegetables (except the broccoli), 1 tablespoon parsley, and garlic in a large pot, and bring to boil. Add the rice and bring back to a boil. Cover and simmer for about 30 minutes. Remove the lid and simmer for 5 more minutes, until rice is cooked. Set aside.
- While the rice cooks put the chicken and broccoli in a mixing bowl, add the lime juice, parsley, salt, and pepper. Mix well until the chicken and broccoli are coated with the flavorings. Transfer the chicken and broccoli mixture to a larger baking pan, spreading it evenly on the bottom with a spatula. Bake for 30 to 35 minutes.
- Remove the chicken from the oven and allow to cool. Divide the rice into four servings. Divide the chicken and broccoli mixture into four equal portions and place on top of the rice. Serve and enjoy. (Don’t hesitate to double this recipe and freeze more portions.)
* CLEANSE ADAPTIONS:
Use 1 1/2 cups broth to 3/4 cup brown rice - serve 1/2 cup of rice mixture.
The goal of Phase 1 is to really flood the body with nutrients, which stimulates the activity of the five major players in digestion and metabolism: the liver, the adrenals, the thyroid the pituitary, and the tissues of the body. The adrenals are particularly nourished by the high but steady rate of natural-sugar delivery, making everything calm down and start to work better. Enjoy this delicious one-bowl meal on Phase 1 of the Fast Metabolism Diet or on days 1 through 3 of the 10-Day Fast Metabolism Cleanse.
Phase 1, Cleanse Days 1-3 | Serves 4
Prep time: 15 minutes | Total time: 1 hour 10 minutes
INGREDIENTS
3 cups vegetable or chicken broth
½ cup chopped red onion
½ cup chopped carrot
½ cup chopped celery
1 tablespoon parsley or cilantro
1 teaspoon minced garlic
1 1/2 cups brown rice
1 pound skinless, boneless chicken breast, chopped into 2‑inch pieces
4 cups broccoli florets
1 tablespoon lime juice
½ teaspoon minced parsley
½ teaspoon sea salt
½ teaspoon black pepper
DIRECTIONS
- Preheat the oven to 375℉ degrees.
- Mix the broth, vegetables (except the broccoli), 1 tablespoon parsley, and garlic in a large pot, and bring to boil. Add the rice and bring back to a boil. Cover and simmer for about 30 minutes. Remove the lid and simmer for 5 more minutes, until rice is cooked. Set aside.
- While the rice cooks put the chicken and broccoli in a mixing bowl, add the lime juice, parsley, salt, and pepper. Mix well until the chicken and broccoli are coated with the flavorings. Transfer the chicken and broccoli mixture to a larger baking pan, spreading it evenly on the bottom with a spatula. Bake for 30 to 35 minutes.
- Remove the chicken from the oven and allow to cool. Divide the rice into four servings. Divide the chicken and broccoli mixture into four equal portions and place on top of the rice. Serve and enjoy. (Don’t hesitate to double this recipe and freeze more portions.)
* CLEANSE ADAPTIONS:
Use 1 1/2 cups broth to 3/4 cup brown rice - serve 1/2 cup of rice mixture.
