{"id":28316,"date":"2021-10-28T21:40:53","date_gmt":"2021-10-29T01:40:53","guid":{"rendered":"https:\/\/www.thasneen.com\/cooking\/?p=28316"},"modified":"2024-04-23T22:57:23","modified_gmt":"2024-04-24T02:57:23","slug":"30-minute-healthy-meal-plan-4-brown-rice-pan-roasted-chicken-roasted-veggies","status":"publish","type":"post","link":"https:\/\/thasneen.com\/cooking\/30-minute-healthy-meal-plan-4-brown-rice-pan-roasted-chicken-roasted-veggies\/","title":{"rendered":"30 Minute Healthy Meal Plan 4 | Brown Rice | Pan Roasted Chicken | Roasted Veggies"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-28318\" src=\"https:\/\/www.thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/30-Minute-Healthy-Meal-Recipes-Easy-Delicious.jpg\" alt=\"\" width=\"475\" height=\"713\" srcset=\"https:\/\/thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/30-Minute-Healthy-Meal-Recipes-Easy-Delicious.jpg 475w, https:\/\/thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/30-Minute-Healthy-Meal-Recipes-Easy-Delicious-133x200.jpg 133w\" sizes=\"auto, (max-width: 475px) 100vw, 475px\" \/><\/p>\n<p>Eat healthy Stay healthy&#8230;<\/p>\n<p>Healthy &amp; easy lunch or dinner recipes that can be whipped up in just 30 minutes.<\/p>\n<p>We should follow a balanced diet rather than chasing fad diets. Our body needs all three macronutrients- proteins, carbs &amp; fat, the key is eating in moderation &amp; portion control.<\/p>\n<p>Here is a healthy meal plan that can be enjoyed for lunch or dinner without any guilt.<\/p>\n<ul>\n<li>Brown Basmati Rice<\/li>\n<li>Pan-roasted boneless chicken<\/li>\n<li>Roasted Veggies<\/li>\n<li>Lentil spinach curry or soup<\/li>\n<\/ul>\n<h3><a href=\"https:\/\/thasneen.com\/cooking\/?s=healthy+meal+plan\" target=\"_blank\" rel=\"noopener\">More Healthy Meal Plan Recipes, Click Here<\/a><\/h3>\n<h3><strong><a href=\"https:\/\/www.thasneen.com\/cooking\/instant-pot-5-minute-red-lentil-spinach-mushroom-curry-dump-go-recipe\/\" target=\"_blank\" rel=\"noopener\">5 minute Instant Pot Red lentil Spinach Mushroom Curry or Soup, click for recipe<\/a><\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-28145\" src=\"https:\/\/www.thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Instant-Pot-10-Minute-Red-Lentil-Spinach-Curry.jpg\" alt=\"\" width=\"475\" height=\"317\" srcset=\"https:\/\/thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Instant-Pot-10-Minute-Red-Lentil-Spinach-Curry.jpg 475w, https:\/\/thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Instant-Pot-10-Minute-Red-Lentil-Spinach-Curry-300x200.jpg 300w, https:\/\/thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Instant-Pot-10-Minute-Red-Lentil-Spinach-Curry-84x55.jpg 84w\" sizes=\"auto, (max-width: 475px) 100vw, 475px\" \/><\/p>\n<h3><strong>Brown Basmati Rice<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-28319\" src=\"https:\/\/www.thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Brown-Basmati-rice.jpg\" alt=\"\" width=\"475\" height=\"317\" srcset=\"https:\/\/thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Brown-Basmati-rice.jpg 475w, https:\/\/thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Brown-Basmati-rice-300x200.jpg 300w, https:\/\/thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Brown-Basmati-rice-84x55.jpg 84w\" sizes=\"auto, (max-width: 475px) 100vw, 475px\" \/><\/p>\n<div class=\"easyrecipe mceNonEditable\" data-rating=\"0\"> \t<link itemprop=\"image\" href=\"https:\/\/www.thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/30-Minute-healthy-easy-recipes-475x200.jpg\" \/>\n<div class=\"item ERName\">30 Minute Healthy Meal Plan | Brown Rice | Pan Roasted Chicken | Roasted Veggies<\/div>\n<div class=\"ERClear\"><\/div>\n<div class=\"ERHead\"><span class=\"xlate\">Recipe Type<\/span>: <span class=\"type\">Main<\/span><\/div>\n<div class=\"ERHead\">Author: <span class=\"author\">Thasneen<\/span><\/div>\n<div class=\"ERHead\">Cook time: <time itemprop=\"cookTime\" datetime=\"PT25M\">25 mins<\/time><\/div>\n<div class=\"ERHead\">Total time: <time itemprop=\"totalTime\" datetime=\"PT25M\">25 mins<\/time><\/div>\n<div class=\"ERHead\">Serves: <span class=\"yield\">5 people<\/span><\/div>\n<div class=\"ERIngredients\">\n<div class=\"ERIngredientsHeader\">Ingredients<\/div>\n<ul class=\"ingredients\">\n<li class=\"ingredient\">Brown basmati rice or regular brown rice- 2 cups<\/li>\n<li class=\"ingredient\">Water- 2 1\/4 cups<\/li>\n<li class=\"ingredient\">Salt- 1\/2 tsp (optional)<\/li>\n<\/ul>\n<\/div>\n<div class=\"ERInstructions\">\n<div class=\"ERInstructionsHeader\">Instructions<\/div>\n<div class=\"instructions\">\n<ol>\n<li class=\"instruction\">I&#8217;ve used Instant Pot for pressure cooking the rice.<\/li>\n<li class=\"instruction\">Rinse the rice taken in a strainer under running water. I didn&#8217;t soak the rice, if you prefer can be soaked for 15 minutes.<\/li>\n<li class=\"instruction\">Into the stainless steel pot, add rice, water &amp; salt.<\/li>\n<li class=\"instruction\">Close the pot with the lid.<\/li>\n<li class=\"instruction\">Select pressure cook setting, set time to 25 minutes at high pressure.<\/li>\n<li class=\"instruction\">After 25 minutes of pressure cooking, do a quick pressure release.<\/li>\n<li class=\"instruction\">Remove the stainless steel pot from the main pot &amp; keep it covered with a lid.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<div class=\"ERNutrition\"><\/div>\n<div>\n<div class=\"ERNotesHeader\">Notes<\/div>\n<div class=\"ERNotes\">-Cooking in a rice cooker, for 2 cups rice add 3 3\/4 cups water.[br]-Cooking in a saucepan over stovetop: for 2 cups rice add 4 cups water, brown rice takes longer time to cook, to be cooked for at least 35 to 40 minutes till the rice turns soft.<\/div>\n<\/div>\n<div class=\"endeasyrecipe\" style=\"display: none;\">3.5.3251<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h3><strong>Pan-Roasted Chicken Recipe<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-28320\" src=\"https:\/\/www.thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Pan-roasted-boneless-chicken-healthy-recipe.jpg\" alt=\"\" width=\"475\" height=\"713\" srcset=\"https:\/\/thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Pan-roasted-boneless-chicken-healthy-recipe.jpg 475w, https:\/\/thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Pan-roasted-boneless-chicken-healthy-recipe-133x200.jpg 133w\" sizes=\"auto, (max-width: 475px) 100vw, 475px\" \/><\/p>\n<div class=\"easyrecipe mceNonEditable\" data-rating=\"0\"> \t<link itemprop=\"image\" href=\"https:\/\/www.thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/30-Minute-Healthy-Meal-Recipes-Easy-Delicious.jpg\" \/>\n<div class=\"item ERName\">30 Minute Healthy Meal Recipes | Brown Rice | Pan Roasted Chicken | Roasted Veggies<\/div>\n<div class=\"ERClear\"><\/div>\n<div class=\"ERHead\"><span class=\"xlate\">Recipe Type<\/span>: <span class=\"type\">Main<\/span><\/div>\n<div class=\"ERHead\">Author: <span class=\"author\">Thasneen<\/span><\/div>\n<div class=\"ERHead\">Prep time: <time itemprop=\"prepTime\" datetime=\"PT5M\">5 mins<\/time><\/div>\n<div class=\"ERHead\">Cook time: <time itemprop=\"cookTime\" datetime=\"PT20M\">20 mins<\/time><\/div>\n<div class=\"ERHead\">Total time: <time itemprop=\"totalTime\" datetime=\"PT25M\">25 mins<\/time><\/div>\n<div class=\"ERIngredients\">\n<div class=\"ERIngredientsHeader\">Ingredients<\/div>\n<ul class=\"ingredients\">\n<li class=\"ingredient\">Boneless chicken breast or thighs- 2, halved vertically<\/li>\n<li class=\"ingredient\">Italian seasoning- 1 1\/2 tsp<\/li>\n<li class=\"ingredient\">Ground cumin- 1 1\/2 tsp<\/li>\n<li class=\"ingredient\">Ground black pepper- 1\/2 tsp<\/li>\n<li class=\"ingredient\">Salt- 1 tsp<\/li>\n<li class=\"ingredient\">Olive oil- 2 tbsp<\/li>\n<\/ul>\n<\/div>\n<div class=\"ERInstructions\">\n<div class=\"ERInstructionsHeader\">Instructions<\/div>\n<div class=\"instructions\">\n<ol>\n<li class=\"instruction\">I&#8217;ve halved the chicken breasts vertically, so there will be 4 fillets.<\/li>\n<li class=\"instruction\">In a bowl, combine chicken along with the spices. You can literally add any kind of seasonings.<\/li>\n<li class=\"instruction\">Let marinate for 5 minutes.<\/li>\n<li class=\"instruction\">Place a cast-iron skillet or non-stick pan over medium heat. Let turn hot.<\/li>\n<li class=\"instruction\">Add oil, spread the oil on the pan.<\/li>\n<li class=\"instruction\">Place the chicken on the pan, let the bottom side turn golden in color. Flip over &amp; let the other side cook well.<\/li>\n<li class=\"instruction\">Flip over again &amp; cook till both sides have cooked well &amp; turns golden brown. Ensure to cook over medium heat.<\/li>\n<li class=\"instruction\">Transfer to a plate &amp; keep it covered.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<div class=\"ERNutrition\"><\/div>\n<div class=\"endeasyrecipe\" style=\"display: none;\">3.5.3251<\/div>\n<\/div>\n<h3><strong>Roasted Veggies<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-28321\" src=\"https:\/\/www.thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Roasted-veggies.jpg\" alt=\"\" width=\"475\" height=\"713\" srcset=\"https:\/\/thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Roasted-veggies.jpg 475w, https:\/\/thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/Roasted-veggies-133x200.jpg 133w\" sizes=\"auto, (max-width: 475px) 100vw, 475px\" \/><\/p>\n<div class=\"easyrecipe mceNonEditable\" data-rating=\"0\"> \t<link itemprop=\"image\" href=\"https:\/\/www.thasneen.com\/cooking\/wp-content\/uploads\/2021\/10\/30-Minute-Healthy-Meal-Recipes-Easy-Delicious.jpg\" \/>\n<div class=\"item ERName\">Roasted Veggies<\/div>\n<div class=\"ERClear\"><\/div>\n<div class=\"ERHead\"><span class=\"xlate\">Recipe Type<\/span>: <span class=\"type\">Side dish<\/span><\/div>\n<div class=\"ERHead\">Author: <span class=\"author\">Thasneen<\/span><\/div>\n<div class=\"ERHead\">Cook time: <time itemprop=\"cookTime\" datetime=\"PT15M\">15 mins<\/time><\/div>\n<div class=\"ERHead\">Total time: <time itemprop=\"totalTime\" datetime=\"PT15M\">15 mins<\/time><\/div>\n<div class=\"ERHead\">Serves: <span class=\"yield\">4 People<\/span><\/div>\n<div class=\"ERIngredients\">\n<div class=\"ERIngredientsHeader\">Ingredients<\/div>\n<ul class=\"ingredients\">\n<li class=\"ingredient\">Green Beans- 15, halved<\/li>\n<li class=\"ingredient\">Baby Carrots- 10, halved<\/li>\n<li class=\"ingredient\">Italian Seasoning- 1 1\/2 tsp (or any other seasonings)<\/li>\n<li class=\"ingredient\">Hoisin sauce- 2 tbsp (or add soy sauce)<\/li>\n<li class=\"ingredient\">Ground black pepper- 1\/2 tsp<\/li>\n<li class=\"ingredient\">Parmesan cheese- 1\/4 cup<\/li>\n<\/ul>\n<\/div>\n<div class=\"ERInstructions\">\n<div class=\"ERInstructionsHeader\">Instructions<\/div>\n<div class=\"instructions\">\n<ol>\n<li class=\"instruction\">Place a wide pan over medium heat.<\/li>\n<li class=\"instruction\">Add green beans &amp; carrots, cook covered for a few minutes till the veggies turn soft.<\/li>\n<li class=\"instruction\">Add Italian seasoning or any other seasoning of your choice &amp; ground black pepper, stir fry.<\/li>\n<li class=\"instruction\">Let the veggies turn light golden brown.<\/li>\n<li class=\"instruction\">Add hoisin sauce, stir fry for 3 minutes.<\/li>\n<li class=\"instruction\">Finally, add parmesan cheese &amp; stir fry for a minute.<\/li>\n<li class=\"instruction\">Remove the pan from the heat &amp; keep it covered.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<div class=\"ERNutrition\"><\/div>\n<div class=\"endeasyrecipe\" style=\"display: none;\">3.5.3251<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eat healthy Stay healthy&#8230; Healthy &amp; easy lunch or dinner recipes that can be whipped up in just 30 minutes. We should follow a balanced diet rather than chasing fad diets. Our body needs all three macronutrients- proteins, carbs &amp; fat, the key is eating in moderation &amp; portion control. Here is a healthy meal &hellip; <\/p>\n","protected":false},"author":1,"featured_media":28323,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1274,710],"tags":[1276,1056,1275],"class_list":["post-28316","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-meal-plan","category-healthy-recipes","tag-healthy-meal-plan","tag-healthy-recipes","tag-meal-plan","course-main","course-side-dish"],"_links":{"self":[{"href":"https:\/\/thasneen.com\/cooking\/wp-json\/wp\/v2\/posts\/28316","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thasneen.com\/cooking\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thasneen.com\/cooking\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thasneen.com\/cooking\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thasneen.com\/cooking\/wp-json\/wp\/v2\/comments?post=28316"}],"version-history":[{"count":2,"href":"https:\/\/thasneen.com\/cooking\/wp-json\/wp\/v2\/posts\/28316\/revisions"}],"predecessor-version":[{"id":32345,"href":"https:\/\/thasneen.com\/cooking\/wp-json\/wp\/v2\/posts\/28316\/revisions\/32345"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thasneen.com\/cooking\/wp-json\/wp\/v2\/media\/28323"}],"wp:attachment":[{"href":"https:\/\/thasneen.com\/cooking\/wp-json\/wp\/v2\/media?parent=28316"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thasneen.com\/cooking\/wp-json\/wp\/v2\/categories?post=28316"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thasneen.com\/cooking\/wp-json\/wp\/v2\/tags?post=28316"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}