Chicken, Brown Rice & Green Beans ☺

½ chicken breast per person
¾ cup Italian Dressing
1 T oil

1 cup Brown Rice
2 cups water
½ t oil
½ t salt

Green Beans
2 cups water
Salt
Oil

Thaw chicken and marinade in Italian Dressing. While chicken is marinating, put 2 cups water to boil with salt and oil. Upon boiling, add rice. Bring back to a boil and then turn to Med-low and simmer covered for 25 minutes.

While rice is cooking, snap ends of green beans off and wash them in the colander. After washing put the beans into a glass bowl with 2 cups water, salt and oil to taste cover with plastic wrap. Vent the plastic wrap by poking twice with a fork. Steam in microwave, checking every 4 minutes for tenderness and rich green color.

While beans are steaming, coat skillet with 1 T oil and place chicken in skillet to cook until 170 F internal temperature and the meat is fully white with no pink liquid.

DO NOT REUSE THE MARINADE AS A SAUCE. You may reserve part of the dressing to use as a sauce for your plate but it must come from your kitchen’s ¾ c of dressing. You can not reuse it.

Plate chicken with rice and beans.

The purpose of this lab was to make a healthy meal for a breastfeeding woman. I learned how to cook rice. My group functioned very well. My sensory perception was it smelled like barbeque. To make this recipe healthier, I would not have fried the chicken. To make this recipe taste better, I would have cooked the rice entirely. Overall, I would give this lab a grade of 100. My role in the lab was to watch the rice and make the green beans and I used my cooking skills.