Print

Healthy High-Protein Lean Chicken and Rice Bowl

healthy high-protein lean chicken and rice bowl - featured image
Print Recipe

A quick, nutritious, and satisfying chicken and rice bowl packed with lean protein, fresh veggies, and a flavorful sauce. Perfect for meal prep and busy weeknights.

Ingredients

Scale
  • 1 lb lean chicken breast, cut into bite-sized pieces
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp garlic powder
  • Salt and freshly ground black pepper, to taste
  • 1 cup long-grain brown rice or jasmine rice
  • 2 cups water or low-sodium chicken broth
  • Pinch of salt
  • 1 cup steamed broccoli florets
  • 1/2 cup shredded carrots
  • 1/2 cup diced red bell pepper
  • 2 tbsp chopped fresh cilantro or parsley (optional)
  • Lime wedges for squeezing
  • 2 tbsp low-sodium soy sauce or tamari
  • 1 tbsp honey or maple syrup
  • 1 tsp toasted sesame oil
  • 1 clove garlic, minced
  • 1 tsp grated fresh ginger (optional)

Instructions

  1. Rinse 1 cup of rice under cold water until water runs clear. In a medium saucepan, combine rice, 2 cups water or chicken broth, and a pinch of salt. Bring to a boil over medium-high heat.
  2. Once boiling, reduce heat to low, cover with a tight-fitting lid, and simmer for 18-20 minutes (white rice) or 40-45 minutes (brown rice). Avoid lifting the lid during cooking.
  3. While rice cooks, whisk together soy sauce, honey, toasted sesame oil, minced garlic, and grated ginger in a small bowl. Set aside.
  4. Pat chicken pieces dry. Toss with olive oil, smoked paprika, garlic powder, salt, and pepper until evenly coated.
  5. Heat a large non-stick skillet over medium-high heat. Add chicken in a single layer and cook 4-5 minutes per side until golden and cooked through (165°F internal temperature).
  6. Pour sauce over chicken in the last minute of cooking and toss to coat, reducing heat if sauce starts to stick.
  7. Steam broccoli florets until bright green and tender-crisp, about 4-5 minutes, using a steamer basket or microwave with a splash of water.
  8. Fluff cooked rice with a fork. In serving bowls, layer rice, steamed broccoli, shredded carrots, diced red bell pepper, and saucy chicken pieces.
  9. Garnish with chopped cilantro or parsley and a squeeze of fresh lime juice.
  10. Taste and adjust seasoning if needed. Serve immediately or cool before storing for meal prep.

Notes

Patting the chicken dry before cooking helps achieve a golden, crispy edge. Avoid lifting the lid while rice cooks to keep it fluffy. Cook chicken in batches if pan is crowded. Add sauce near the end of cooking to prevent burning. For meal prep, store in airtight containers in the fridge up to 4 days and reheat gently with a splash of water or broth.

Nutrition

Keywords: healthy, high-protein, chicken, rice bowl, meal prep, lean chicken, quick dinner, nutritious, easy recipe

Find it online: https://perkypan.com/healthy-high-protein-lean-chicken-and-rice-bowl-recipe-easy-meal-prep-idea/