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

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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!