southern veggie stir-fry with brown rice and baked chicken

Ready in 30 minutes | Serves 4

Brown rice is paired with baked, skinless chicken and served with a flavorful veggie stir-fry for a complete plate.

Ingredients:
For the veggie stir-fry:

• 1 tbsp vegetable oil
• 1 small onion, chopped
• 2 cups collard greens or cabbage, chopped
• 1 cup frozen or fresh okra, sliced
• 4 eggs
• 1 medium tomato, chopped
• 1 clove garlic, minced
• 1/2 tsp black pepper
• 1/2 tsp paprika or Cajun seasoning (low-sodium)

For the chicken:

• 4 small skinless chicken thighs or drumsticks
• 1 tsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1/4 tsp black pepper

For the side:

• 2 cups cooked brown rice

Instructions:

1. Bake the chicken:
   Preheat oven to 375°F. Rub chicken with olive oil and seasonings. Bake for 25–30 minutes or until fully cooked.
2. Cook the veggies:
   In a large skillet, heat oil. Add onion and garlic, cook until soft.
   Add okra, tomato, and greens. Season with pepper and paprika. Cook for 10–12 minutes until tender.
3. Prepare the Plate:
   
   • Fill ½ the plate with the veggie stir-fry
   • Fill ¼ of the plate with baked chicken
   • Fill ¼ of the plate with brown rice

Drink suggestion:

• Water with lemon
• Unsweetened iced tea

Nutrition tips:

• Non-starchy veggies (okra, greens, tomato) help control blood sugar
• Lean protein (skinless chicken) supports muscle and heart health
• Whole grains (brown rice) provide fiber and steady energy