This recipe is complete and balanced because it combines rice as a source of complex carbohydrates that provide the body with the necessary energy. The rice contains a variety of vitamins and minerals such as vitamin K, folic acid, and manganese, which contribute to boosting the immune system's health, improving metabolism, and are rich in antioxidants that help protect the body from free radicals and delay the appearance of aging signs. It also contains healthy protein sources like grilled chicken. Here are some simple steps to prepare it

Ingredients:

1. 2 boneless and skinless chicken breasts
2. 3 tablespoons of light ketchup
3. 2 teaspoons of vinegar
4. A pinch of black pepper
5. Half a teaspoon of salt
6. 1 teaspoon of garlic powder
7. 1 teaspoon of onion powder
8. 1 chicken bouillon cube
9. Quarter teaspoon of paprika
10. Half teaspoon of cumin
11. 2 tablespoons of soy sauce
12. 1 teaspoon of honey
13. 1 tablespoon of olive oil
14. 1 packet of Stevia diet sugar
15. 1 small onion, chopped
16. 150 grams of white rice
17. 1 cup of oatmeal flour
18. 2 eggs
19. 1 cup of breadcrumbs

Preparation:

1. Cut the chicken breasts into thin slices and small squares.
2. In a bowl, add ketchup, vinegar, and spices, then mix well.
3. Marinate the chicken in the sauce.
4. Leave the chicken in the marinade for 2 hours.
5. Dip the chicken in oatmeal flour, then in the beaten eggs, then in breadcrumbs.
6. In the air fryer, spray a little olive oil and cook the chicken for 4-5 minutes at 180°C.

Rice Preparation:

1. In a pot, heat olive oil and add the sugar, followed by the chopped onion. Sauté well.
2. Add the rice.
3. Cover with water and cook until done.

Note: The Rizo rice recipe contains a variety of ingredients, and it's recommended to follow the cooking instructions and the appropriate cooking time for rice to achieve the best result.

Warning: This Rizo rice recipe is ideal for those following a low-calorie diet, but caution should be taken by those with allergies to any of the ingredients or special dietary restrictions.

Nutritional Values and Calories:

Chicken Breasts (2 pieces):

• It depends on the weight, but typically, chicken breasts contain about 165 calories per 100 grams.

Benefits:

• An excellent source of high-quality protein, essential for tissue building and repair, and helps promote satiety.
• Contains a range of B vitamins that contribute to energy production and improve nervous system function.
• Iron: Helps in oxygen transport in the blood.

Diet Ketchup (3 tablespoons):

• Approximately 15 calories per tablespoon, so about 45 calories in total.

Benefits:

• Lycopene: A powerful antioxidant that protects cells from damage and is linked to reducing the risk of certain cancers.
• Vitamins and minerals: Contains small amounts of certain vitamins and minerals like vitamin K and potassium.

Vinegar and Honey (1 teaspoon each):

• Vinegar and honey contain about 4 calories per gram.

Benefits:

Vinegar:

• Acetic acid: Helps regulate blood sugar levels, improve digestion, and may contribute to weight loss.
• Antioxidants: Contains some antioxidants that protect the body from damage.

Honey:

• Vitamins and minerals: A good source of vitamins and minerals like B vitamins, calcium, and iron.
• Antioxidants: Contains antioxidants that protect the body from free radicals.

Other Spices (Black Pepper, Salt, Cumin, Garlic Powder, Onion Powder, Chicken Bouillon Cube, Soy Sauce, Olive Oil, Stevia Diet Sugar, Paprika):

• Calories are minimal and vary depending on the small amounts used.

Rice (150 grams):

• Approximately 130 calories per 150 grams of cooked rice.

Oatmeal Flour (1 cup):

• Approximately 145 calories per cup.

Benefits:

• Rich in fiber, which helps digestion, improves heart health, and regulates blood sugar levels.
• Contains a good amount of plant-based protein.
• A good source of certain vitamins and minerals like B vitamins, iron, and zinc.

Eggs (2 eggs):

• Each egg contains about 70 calories.

Benefits:

• A complete source of protein, containing all essential amino acids the body needs.
• Rich in vitamins and minerals like vitamin D, iron, and zinc.
• Choline: Important for brain health.

Breadcrumbs (Quantity not specified):

• Approximately 400 calories per cup of breadcrumbs.

Benefits:

• Carbohydrates: A source of energy, but contains a high percentage of refined carbohydrates.
• Protein: Contains a small amount of protein.
• Vitamins and minerals: Dependent on the type of breadcrumbs used, but generally contains small amounts of vitamins and minerals.

Note: For more accurate nutritional values, using a nutritional program or app to input detailed quantities and calculate calories and other nutrients based on the specific ingredients used would be ideal.