Fit Friday Workout

I provide my Bootcampers with a self-workout on Fridays for them to complete at their convenience. It’s typically a review of what we have done at Bootcamp that week. I thought I would share them here as well. If you have any questions regarding the exercises listed, please don’t hesitate to ask!

Dairy Free, Gluten Free Chicken and Rice

After going Dairy Free a couple of years ago, I really began to miss Chicken and Rice. It’s simple & it’s yummy…what’s not to love?! One night here recently, I was rummaging through the pantry to see what I could come up with for dinner. Brown rice, a can of coconut milk, chicken broth, chicken in the freezer…hmm… I tried an experiment and I was so pleasantly surprised. It was the yummy, simple Chicken and Rice I had missed; only it was dairy free, yay! *jumps for joy*
Here’s what you’ll need:
  • 4 Chicken Breasts (if yours are frozen, be sure to thaw them out first…otherwise, it creates too much liquid while baking)
  • 2 ½ Cups Long Grain Brown Rice – uncooked
  • 13.5oz Can Coconut Milk (I’ve used full fat and light…they both yielded tasty results)
  • About 1 ½ Cups Chicken Broth
  • Salt, Pepper and any other herbs and spices your heart desires
Here’s what you do:
  • Preheat oven to 375
  • Season chicken breast with salt and pepper (I also used Rosemary) and set aside
  • Coat 9×13 dish with olive or coconut oil
  • Pour uncooked brown rice into dish
  • Place coconut milk into saucepan and bring it to a slight boil (stirring often)
  • Pour coconut milk into a measuring bowl that measures at least 4 cups
  • Add chicken broth to the coconut milk…the two together should equal 3 ½ cups liquid
  • Stir mixture, then pour it over the rice
  • Place chicken breasts on top of the rice
  • Cover tightly with foil and place in the oven
  • Bake 1 hour and 15 minutes, or until chicken is done and the liquid has absorbed into the rice
  • Serve with some steamed broccoli for a complete meal & Enjoy!