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Protein-Packed Chicken and Rice Bowl

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A quick and easy high-protein chicken and rice bowl that balances lean protein, wholesome carbs, and vibrant veggies, perfect for meal prep and nourishing meals.

Ingredients

Scale
  • 1 pound (450g) skinless, boneless chicken breast
  • 1 cup (190g) uncooked brown rice
  • 2 tablespoons (30ml) olive oil
  • 3 cloves garlic, minced
  • 1 cup (150g) diced bell peppers (red or yellow)
  • 1 cup (90g) broccoli florets (fresh or frozen)
  • 2 tablespoons (30ml) low-sodium soy sauce
  • 1 tablespoon (15ml) lemon juice, freshly squeezed
  • 1 teaspoon (2g) ground cumin
  • ½ teaspoon (1g) chili flakes (optional)
  • Salt and pepper, to taste
  • A handful of fresh parsley or cilantro, chopped

Instructions

  1. Rinse 1 cup (190g) of brown rice under cold water to remove excess starch. Add to a medium saucepan with 2 ½ cups (600ml) of water and a pinch of salt. Bring to a boil, then lower the heat to a simmer, cover, and cook for 40-45 minutes until tender. Set aside covered for 5 minutes, then fluff with a fork.
  2. While the rice cooks, slice the chicken breast into 1-inch (2.5cm) pieces. In a bowl, toss the chicken with 1 tablespoon (15ml) olive oil, minced garlic, ground cumin, chili flakes (if using), salt, and pepper. Let it marinate for 10 minutes if you have time.
  3. Heat a large skillet over medium-high heat and add 1 tablespoon (15ml) olive oil. Place the chicken pieces in the pan in a single layer, cooking for about 4-5 minutes per side until golden and cooked through (internal temperature should reach 165°F or 74°C). Remove from pan and set aside, covering loosely with foil to keep warm.
  4. In the same skillet, add diced bell peppers and broccoli florets. Sauté for 5-7 minutes until tender-crisp. Add a splash of water or broth if the pan gets dry to prevent burning.
  5. Return the chicken to the skillet with the veggies. Stir in soy sauce and lemon juice, tossing everything together for a minute to meld flavors and heat through. Taste and adjust seasoning with salt and pepper as needed.
  6. Spoon a generous serving of brown rice into bowls, top with the chicken and veggie mixture, and garnish with chopped parsley or cilantro. Optionally, add a soft-boiled or fried egg on top for extra protein.

Notes

Marinate the chicken for at least 10 minutes to enhance flavor and tenderness. Avoid overcrowding the pan when cooking chicken to ensure proper browning. Let cooked chicken rest loosely covered to keep it juicy. Rinse rice before cooking to prevent clumping. Sauté veggies until tender-crisp for best texture. Use a meat thermometer to ensure chicken reaches 165°F (74°C). For extra protein, add a fried or soft-boiled egg on top. Swap brown rice for quinoa or cauliflower rice for variations. Use tamari or coconut aminos for a gluten-free soy sauce alternative.

Nutrition

Keywords: chicken rice bowl, high protein meal, healthy dinner, meal prep, quick chicken recipe, brown rice bowl, protein-packed

Find it online: https://blairrecipes.com/protein-packed-chicken-and-rice-bowl-recipe-5-easy-steps-for-a-high-protein-meal/