Description
A nutritious and satisfying high protein chicken and rice bowl packed with flavorful grilled chicken, brown rice, and fresh vegetables, perfect for a healthy lunch or dinner.
Ingredients
1 cup brown rice
2 cups water
1 pound boneless, skinless chicken breast
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon smoked paprika
1/2 teaspoon ground black pepper
1/2 teaspoon salt
1 cup broccoli florets
1 cup shredded carrots
1 cup chopped bell peppers (red or yellow)
1/4 cup chopped fresh cilantro
1/4 cup plain Greek yogurt
1 tablespoon fresh lemon juice
1/2 teaspoon ground cumin
Instructions
Rinse the brown rice under cold water until the water runs clear.
In a medium saucepan, combine the rinsed brown rice and 2 cups of water. Bring to a boil over high heat.
Once boiling, reduce heat to low, cover, and simmer for 40 minutes or until rice is tender and water is absorbed. Remove from heat and let it sit covered for 5 minutes.
While the rice cooks, prepare the chicken. Pat the chicken breasts dry with paper towels.
In a small bowl, mix garlic powder, smoked paprika, black pepper, and salt.
Rub the spice mixture evenly over both sides of the chicken breasts.
Heat olive oil in a large skillet over medium-high heat.
Add the chicken breasts and cook for 6-7 minutes on each side or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through.
Remove the chicken from the skillet and let it rest for 5 minutes, then slice into strips.
In the same skillet, add broccoli florets, shredded carrots, and chopped bell peppers. Sauté for 4-5 minutes until vegetables are tender-crisp.
In a small bowl, combine Greek yogurt, lemon juice, and ground cumin to make a sauce. Stir well.
To assemble the bowls, divide the cooked brown rice evenly among four bowls.
Top each bowl with sautéed vegetables and sliced chicken.
Drizzle the yogurt sauce over the bowls and garnish with chopped fresh cilantro.
Serve immediately.
- Prep Time: 15 minutes
- Cook Time: 25 minutes