Chicken

• Chicken is an excellent source of protein. One 4-oz. serving of chicken has roughly 223 calories, 79.40 of which are from fat and 22.35 from saturated fat, plus 34 g of protein, roughly 9 g of fat and 95.26 mg of cholesterol.
  
  

Brown Rice

• Brown rice is an excellent source of complex carbohydrates. One cup of cooked rice has approximately 217 calories, 5 g of protein, roughly 45 g of carbohydrates, 3.5 g of fiber, 1.76 g of fat and no cholesterol.
  
  

White Rice

• One cup of cooked white rice contains 242 calories, 53.2 g of carbohydrates, 0.6 g of dietary fiber, 4.4 g of protein and no cholesterol.
  
  

White Rice vs. Brown Rice

• Brown rice contains both bran and germ, which is the main nutrients in rice. White rice, however, has been processed to remove the bran and germ. This makes the white rice white, but it also results in a less nutritious food.
  
  

Recipe

• Ingredients:
  1 chicken breast
  1 cup cooked rice
  2 tbsp. butter
  Lemon pepper seasoning
  1 lemon, sliced
  Fresh parsley
  
  Directions:
  Preheat oven to 350 degrees F. Melt butter in microwave and drizzle over the chicken. Generously coat the chicken with lemon pepper seasoning. Transfer the chicken to a nonstick or greased baking pan and bake 20 to 45 minutes until chicken is fully cooked. Serve the chicken over rice, and squeeze fresh lemon juice over the top before serving. Garnish with a lemon slice and fresh parsley.