Healthy Homemade High Protein Low Fat: Chicken & Chili Over Brown Rice

This dish is hot- n- spicy and absolutely delicious. It makes for a perfect healthy high protein meal at home. It’s simple to make and you’ll have plenty of left overs for the work week.

Cook time: 20 minutes
Serves 3

Beastly Ingredients

  • ½ cup brown rice cooked
  • ½ onion chopped
  • 14.5 ounces diced plum tomatoes canned
  • 8 ounces red kidney beans canned
  • 8 ounces chicken breast
  • 1 tsp Chili powder
  • 1 tsp Black pepper


Beastly Instructions

  1. Coat a large skillet with cooking spray.
  2. Cut chicken lengthwise.
  3. Place chicken in skillet.
  4. Set stove to medium-high.
  5. Cook chicken until lightly browned.
  6. Add chopped onion to skillet.
  7. Cook chicken and onions for an additional 2 minutes.
  8. Add the tomatoes and kidney beans.
  9. Sprinkle chili powder and black pepper on top.
  10. Bring to a boil.
  11. Cover skillet.
  12. Simmer for 20 minutes.
  13. Remove skillet from stove.
  14. Combine rice.
  15. Serve warm.

NB#1  High Protein Chicen and Chili over Brown Rice

Beastly Tip
  • I pre-cook a big batch of rice ahead of time in my crockpot.
  •  Select tomatoes and kidney beans that are reduced sodium.
Beastly Recipe Notes
  • Rinse and drain kidney beans before adding to skillet.
  • Serve with a side of vegetables.

Looking for more great recipes and ideas to get you through the work week? Grab a copy of my E-book, Pantry Raid.

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