Tomato Basil Protein Plate

Cooking Utensils

Frying pan, Cooking Utensil, Stove top, Saucepan

Prep Time

15 Minutes

Cook Time

25 Minutes

This refreshing warm plate packs in the flavor and the protein- making it the perfect dinner option. Leftovers? This dish works really well reheated the next day as leftovers!

Health Information

Basic Nutrition

Recipe makes 1 serving.

Food Group Servings

Accordion Content






1/4 cup dried brown rice

 1 large tomato, diced (makes about  1 cup)

2 tablespoons fresh or dried basil, chopped

1/4 cup diced onion

2 cloves of garlic, chopped or 1 tbsp garlic powder

1 small (3 oz) chicken breast , diced

5-6 shrimp, frozen (cheaper); fresh fine too

2 tablespoons of olive oil

Other Ingredients

  • A dash of salt
  • Black pepper to taste
  • Crushed red pepper- a pinch for regular flavor or to taste if you prefer extra spice


Step 1:

Take your sauce pan and add 1/4 cup water and a tablespoon of olive oil to it, then bring to a boil.

Step 2:

Once boiling, bring the heat to a low setting and add your rice. Cover the sauce pan and let sit for however long the package recommends.

Step 3:

Now, if you are using frozen shrimp, defrost in warm water until completely thawed.

Step 4:

Cut up all you vegetables now if you have not done beforehand. The onion should cut in small pieces, as well as the garlic and basil. If you are using cherry tomatoes, cut them in half. If using a full, tomato cut them into pieces about half the size of a die in a boardgame.

Cut up your chicken into smaller cubes, size preference is your choice.

Step 5:

When your rice has 20 minutes left, take your frying pan, add in one tablespoon of oil and bring the pan to a medium-low heat.

Step 6:

Once warm, add your onion, garlic, basil, and tomatoes to the pan and cover. Let sit for 5 minutes occasionally stirring the contents.

Step 7:

With 10 minutes left, add in your chicken and then cover again- still stirring occasionally.

Step 8:

When 5 minutes are left, raise the temperature to medium and add your shrimp and begin to stir a bit more frequently until the ingredients are evenly spread out.

Step 9:

Pour rice out onto a plate and top with all of the contents in you frying pan.

Tips & Tricks:

  • Add in a 1/2 cup of spinach to up the nutritional content and vegetable servings
  • top with shredded cheese- no more than 2 ounces.
  • Do not limit yourself to shrimp and chicken. The tomato basil sauce is a great option for whitefish, as well as other kinds of seafood.