Inner hormone

Time Estimate (1 serving)

• Preparation Time: 10–15 minutes
  (washing and cooking rice, chopping zucchini, onion, and garlic, preparing chicken and ingredients)
• Cooking Time: 25–30 minutes
  (baking zucchini 20 minutes + cooking chicken and sauce ~10 minutes + final oven time 5 minutes to melt feta; some steps overlap)
• Total Time: 35–45 minutes

Ingredients (1 serving)

• 1 tablespoon olive oil
• ½ chicken bouillon cube
• 25 grams brown rice
• ½ zucchini
• 1 small onion
• 1 clove fresh garlic
• 75 grams chicken breast
• Salt (to taste)
• Black Pepper (to taste)
• 100 grams peeled tomatoes
• ½ teaspoon paprika powder
• ½ teaspoon cumin powder
• ½ teaspoon oregano
• 50 grams feta cheese (optional)

Spice & Herb Boosts:

• Add fresh herbs like basil, parsley, or cilantro for extra flavor.
• For more heat, include chili flakes, cayenne, or a pinch of smoked paprika.

Instructions:

1. Take a baking tray and line it with parchment paper. Preheat the oven to 180°C (350°F), top and bottom heat.
2. Wash the rice and cook it according to the package instructions together with the half chicken bouillon cube. Set the rice aside when cooked.
3. Cut the zucchini in half lengthwise and scoop out the flesh with a spoon. Place the zucchini on the baking tray and drizzle with half a tablespoon of olive oil. Bake in the oven for 20 minutes.
4. Finely chop the onion and garlic. Heat the remaining olive oil in a pan and sauté the onion until translucent. Add the garlic and cook briefly.
5. Add the chicken breast and cook until fully done. Season with salt and pepper.
6. Add the peeled tomatoes, paprika powder, cumin powder, and oregano. Let the mixture simmer for a few minutes.
7. Remove the pan from the heat and mix the chicken in tomato sauce with the cooked rice.
8. Fill the zucchini halves with the rice and chicken mixture and crumble the feta cheese on top. Place in the oven for another 5 minutes so the feta melts slightly.

Nutrition Information (per serving, 1 person)

Nutrient	Amount per Serving
Calories	435 kcal
Protein	31.5 g
Carbohydrates	49.0 g
Fat	18.5 g
Dietary Fiber	4.2 g
Salt	1.25 g