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1
For the chicken: Remove the skin from the chicken breasts and take the breasts off the bone separating out the tenders.
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2
Cut the breasts in half lengthwise.
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3
Put the breasts between 2 pieces of plastic wrap and pound them thin with a rolling pin or small skillet.
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4
Put the chicken breasts in a resealable plastic bag, pour the oil into the bag, and add the red pepper flakes, salt and pepper, parsley, thyme, and lemon zest.
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5
Mix it all together, seal the bag, put it in a bowl, and refrigerate for at least 2 hours or overnight.
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6
Refrigerate the tenders separately.
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7
Preheat a grill or grill pan over medium heat.
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8
Oil the grill to prevent the chicken from sticking.
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9
When you are ready to cook, remove the chicken from the refrigerator.
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10
Put the chicken breasts and tenders on the grill and cook until cooked through, 3 to 4 minutes per side (reserve the chicken tenders for the online Round 2 Recipe Grilled Chicken and Apple Wraps).
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11
For the salad: In a saucepan with a lid, heat 2 cups water, chicken broth, and 1 teaspoon salt over medium-high heat.
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12
Stir in the rice and bring to a boil.
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13
Reduce the heat to low, cover, and simmer until the rice is tender, 40 to 45 minutes.
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14
Fluff the rice with a fork and spread it out onto a sheet pan to cool.
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15
In a large bowl, combine the cooled rice, onions, celery, carrots, and mushrooms.
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16
In a medium bowl, whisk together the lemon juice, brown mustard, canola oil, salt and pepper, to taste, parsley, and thyme.
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17
Whisk until well combined.
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18
Pour the dressing over the salad and gently toss everything together.
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19
(Reserve 2 cups for the Round 2 Recipe Stuffed Peppers.)
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20
Cover and refrigerate if not serving right away.
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21
Serve the breasts while hot with the Brown Rice and Mushroom Salad.
