Chicken and Rice Bowl
A hearty and balanced bowl packed with protein from chicken and chickpeas, wholesome carbs from brown rice and sweet potato, and healthy fats from avocado and a creamy tahini dressing. A perfect power lunch.
For 4 servings
Cook the white rice.
In a medium saucepan, bring 4 cups of water to a boil. Add the rinsed rice, reduce heat to low, cover, and simmer for 15-18 minutes, or until all the water is absorbed. Fluff with a fork and set aside.
TIPRinsing the rice removes excess starch, resulting in fluffier, separate grains.Prepare the lemon-garlic dressing.
In a small bowl, whisk together 3 tablespoons of olive oil, the fresh lemon juice, minced garlic, chopped parsley, the pinch of salt, and black pepper. Set aside.
Cook the chicken and cabbage.
- Heat the remaining 1 tablespoon of olive oil in a large skillet or pan over medium-high heat.
- Add the chicken pieces and cook for 5-7 minutes, turning occasionally, until golden brown and cooked through (internal temperature of 165°F or 74°C). Remove from the pan and set aside.
- In the same pan, add the shredded cabbage. Sauté for 3-4 minutes until it's tender but still has a slight crunch.
TIPEnsure the chicken is patted dry before cooking to get a nice sear instead of steaming it.Assemble the bowls.
Divide the cooked rice evenly among four bowls. Top with the cooked chicken and sautéed cabbage. Drizzle the lemon-garlic dressing over everything and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, marinate the chicken in lemon juice, garlic, and herbs for 30 minutes before cooking.
- 2This recipe is great for meal prep. Store the components separately in the fridge and assemble just before eating to keep everything fresh.
- 3Feel free to swap the vegetables with what you have on hand. Bell peppers, zucchini, or cauliflower would also be delicious.
- 4To save time, you can use canned chickpeas (rinsed and drained) and pre-cooked brown rice.
Adapt it for your goals.
Quick
Use pre-cooked rice and leftover cooked chicken to assemble this bowl in under 10 minutes.
low carbLow carb
Replace the white rice with cauliflower rice. Sauté the cauliflower rice with the cabbage for a few minutes until tender.
high proteinHigh protein
For those not on a protein-restricted diet, increase the chicken portion to 120g (about 4 oz) per serving.
Why this is on our healthy list.
Lean Protein Source
Chicken breast provides high-quality lean protein, essential for muscle maintenance and repair, with lower saturated fat content.
Kidney-Friendly
This recipe is specifically designed with low sodium, and controlled levels of potassium and phosphorus, making it suitable for many renal diets.
Heart-Healthy Fats
Olive oil is a great source of monounsaturated fats, which are beneficial for heart health and can help reduce bad cholesterol levels.
Frequently asked questions
Yes, this bowl is very healthy. It's well-balanced with lean protein from chicken, complex carbohydrates from brown rice and sweet potatoes, fiber from vegetables and chickpeas, and healthy fats from avocado and tahini.