Quicky Chicken with Broccoli Avocado Salad and Rice!

Time: 1 hr prior to dinner time; ~15 mins prep time 

The stuff you'll need:

-Frozen bone chicken

-raw broccoli head

-1/2 Avocado

-Brown rice medley

-BBQ sauce, mustard, spices, olive oil

Protein:

Before: Frozen chicken on the bone (Costco chicken, whatever cuts you like; I used 4 small dark meat backs)

During: Thrown in pan with parchment paper topped with a few small squirts of BBQ sauce (2TBS), and dusted garlic pepper and salt

OVEN: 375 for an hourish

Vegetables:

Before: The florlets from a head of Fresh Raw Broccoli (Traders)

During: Steam (Pot with 1" of water, a metal steamer plate over water,with veggies on top on stove, or use a steamer pot/microwaveable steam bags.) Until bright green (10 mins) Add: Cubed 1/2 Avocado and Top with Dressing: drizzle of olive oil, drizzle of lemon juice, dollop of mustard

Carbohydrate:

Before: Whole grain rice medley (Trader's whole grain brown rice and Japonica black rice mix) or any brown rice totally works!

During: 1cup rice : 2cups water Bring both to boil, cover and let simmer for 45 mins approx. When done, add salt, tomato/basil/garlic (Mrs. Dash, most of her seasonings go well on rice)

AFTER !!!

Dessert:

Handful of red grapes and handful of animal crackers 

*Granted the clean up is a tad more than super easy tonight, my apologies; but do come back again for more healthy and fast meals with me!

, Sarah