Magnesium-Boosting Chicken & Veggie Brown Rice

This recipe offers a tasty and balanced way to incorporate more magnesium-rich foods into your diet, supporting overall health and wellness.

Recipe Benefits

• Choosing whole grains, such as brown rice, can help increase magnesium intake, which is important for muscle function, bone health, and maintaining a stable heart rhythm.
• This recipe is designed to be a nutritious, balanced meal that supports magnesium levels in individuals with low magnesium levels in urine, which indicate a potential deficiency.

Ingredients

For 4 servings:

• 1/2 tablespoon olive oil, divided
• 1 lb boneless skinless chicken breasts, cut into 1-inch cubes
• 1 cup onion, finely chopped
• 1 tablespoon garlic, finely minced
• 1 cup red bell pepper, diced in small squares
• 1 cup carrots, peeled and finely chopped
• 2 eggs
• 1/4 teaspoon black pepper
• 1/4 teaspoon ground ginger
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 teaspoon toasted sesame oil
• 1/2 cup coconut aminos
• 1 cup frozen green peas, thawed
• 2 cups cooked brown rice

Instructions

1. Cook the brown rice according to package directions. Cooking time may vary based on the type and method used.
2. Heat 1/4 tablespoon of olive oil in a large pan over medium heat. Add the chicken cubes and sauté for 15-20 minutes until browned on the edges and cooked through. Remove the chicken from the pan and set aside.
3. In the same pan, add the remaining 1/4 tablespoon of olive oil. Sauté the chopped onions and minced garlic for about 5 minutes until fragrant and softened.
4. Add the diced red bell pepper and chopped carrots to the pan. Sauté for an additional 5 minutes, until the vegetables begin to soften.
5. Push the vegetable mixture to one side of the pan. In a small bowl, whisk the eggs until combined, then pour them into the empty side of the pan. Scramble the eggs until cooked through, about 1-2 minutes, then mix them into the vegetables.
6. Season the mixture with black pepper, ground ginger, and red pepper flakes if using. Stir in the toasted sesame oil and coconut aminos.
7. Add the thawed peas, cooked brown rice, and the sautéed chicken back into the pan. Stir well to combine all the ingredients and cook over low heat until everything is heated through.
8. Serve hot, garnished with sesame seeds or chopped scallions if desired. Enjoy your magnesium-boosting meal!

Nutritional Information

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