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Healthy High-Protein Chicken Bowl with Brown Rice

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A quick and easy high-protein chicken bowl with brown rice and vibrant veggies, perfect for weight loss and meal prep.

Ingredients

Scale
  • 1 pound (450 grams) boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 cup (190 grams) uncooked long-grain brown rice
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 medium red bell pepper, diced
  • 2 cups (about 150 grams) broccoli florets, fresh or frozen
  • 2 tablespoons low-sodium soy sauce (or tamari/coconut aminos for gluten-free)
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon salt, or to taste
  • 2 tablespoons fresh parsley or cilantro, chopped (for garnish)
  • Optional: avocado slices or sriracha for topping

Instructions

  1. Rinse 1 cup (190 grams) of brown rice under cold water until the water runs clear. In a medium saucepan, combine the rice with 2 ¼ cups (530 ml) of water and a pinch of salt. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for about 45 minutes or until water is absorbed and rice is tender. Remove from heat and let it sit covered for 10 minutes to steam. Fluff with a fork before serving.
  2. While the rice cooks, place 1 pound (450 grams) of chicken pieces in a bowl. Add 1 tablespoon olive oil, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, ½ teaspoon black pepper, and ½ teaspoon salt. Toss well to coat evenly. Let it sit for at least 10 minutes.
  3. Dice 1 medium red bell pepper and chop about 2 cups (150 grams) of broccoli florets. Mince 3 garlic cloves. Keep everything ready near your stove for quick cooking.
  4. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the marinated chicken pieces in a single layer. Let them sear without moving for 3-4 minutes to get a nice golden crust, then stir and cook for another 4-5 minutes until cooked through and internal temperature reaches 165°F (74°C).
  5. Push the chicken to one side of the skillet, add a bit more oil if needed, then toss in the garlic, bell pepper, and broccoli. Stir-fry for about 5 minutes until the veggies are tender-crisp but still vibrant. If the skillet looks dry, splash in 2 tablespoons low-sodium soy sauce and 1 tablespoon fresh lemon juice. Stir everything together to coat evenly.
  6. Spoon a generous serving of brown rice into bowls. Top with the chicken and veggie mixture. Garnish with chopped parsley or cilantro. Add avocado slices or a drizzle of sriracha if desired.

Notes

If you forget to marinate the chicken, sprinkle spices directly into the pan while cooking. Avoid overcooking chicken to keep it juicy. Rinse brown rice before cooking to improve texture. Use high heat when stir-frying veggies to keep them crisp and vibrant. Toast cumin and smoked paprika in a dry pan before marinating for extra smoky flavor. For soy or gluten allergies, substitute soy sauce with tamari or coconut aminos. This dish stores well in the fridge for up to 3 days and reheats best gently with a splash of water.

Nutrition

Keywords: healthy chicken bowl, high protein, brown rice, weight loss recipe, easy dinner, meal prep, gluten-free, dairy-free

Find it online: https://freshforkful.com/healthy-high-protein-chicken-bowl-with-brown-rice-easy-recipe-for-weight-loss/