Simple Rice and Chicken (High Protein Higher Micros)

Ingredients:

• 1 jalapeño, finely chopped
• 1 onion, finely chopped
• 8 cloves garlic, finely chopped (split: 4 for green beans, 4 for chicken marinade)

Ingredients:

• 5 chicken breasts
• 2–3 grated cloves of garlic
• 1 tbsp pepper/tomato paste
• Juice of ½ lemon
• Salt, black pepper, Cajun, garam masala, chili powder (to taste)

Instructions:

1. Mix garlic, pepper/tomato paste, lemon juice, and seasonings to make a marinade.
2. Coat chicken breasts in marinade and transfer to a baking tray.
3. Bake at 400°F (200°C) for 25 minutes until fully cooked.

Ingredients:

• 350 g green beans
• 1 tbsp butter
• 4 cloves garlic, minced
• Juice of ½ lemon
• Salt and cooking spray

Instructions:

1. Bring a pot of water to boil. Place green beans in a strainer/colander over the boiling water, cover, and steam for 3 mins.
2. Transfer beans to an ice bath to stop cooking and maintain bright green color.
3. Heat a wide pan on high with cooking spray for 2–3 mins. Add beans and season immediately with salt.
4. Leave beans untouched for 1 min to develop color, then stir. Repeat for 4–5 mins total, ensuring beans remain slightly undercooked.
5. Turn off heat. Add butter, garlic, and lemon juice. Mix well to coat and serve.