Grilled Chicken and Veggie Bowl
A vibrant and satisfying bowl packed with perfectly grilled chicken, roasted sweet potatoes and broccoli, hearty brown rice, and chickpeas. A creamy lemon-tahini dressing ties it all together for a healthy and delicious meal.
For 4 servings
Soak and cook the beans.
The night before, place the dry cannellini beans in a large bowl and cover with several inches of water. Let them soak for at least 8 hours or overnight. Drain the soaked beans, transfer to a pot, cover with fresh water, and bring to a boil. Reduce heat and simmer for 45-60 minutes, or until tender. Drain and set aside.
TIPSoaking the beans not only speeds up cooking but also makes them easier to digest.Cook the brown rice.
While the beans are simmering, cook the brown rice. In a medium saucepan, combine 0.75 cup of dry brown rice with 1.5 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 30-40 minutes, or until the water is absorbed and the rice is tender. Fluff with a fork.
Roast the vegetables.
- Preheat your oven to 400°F (200°C).
- On a large baking sheet, toss the chopped zucchini and bell pepper with 1 tsp of olive oil, a pinch of salt, and pepper.
- Spread the vegetables in a single layer.
- Roast for 15-20 minutes, or until tender and slightly caramelized.
Season the chicken.
In a medium bowl, toss the chicken breast cubes with the remaining 1 tsp of olive oil, dried oregano, and a pinch of salt and pepper. Mix well to coat the chicken evenly.
Grill the chicken.
Heat a grill pan or outdoor grill over medium-high heat. Add the chicken cubes in a single layer and cook for 6-8 minutes, turning occasionally, until golden brown and cooked through. The internal temperature should reach 165°F (74°C).
TIPAvoid overcrowding the pan to ensure the chicken grills nicely instead of steaming.Prepare the lemon-tahini dressing.
In a small bowl, whisk together the tahini, lemon juice, and 1.5 tbsp of olive oil. Slowly whisk in 2 tablespoons of water, or more, until the dressing reaches your desired consistency. Season with a pinch of salt.
Assemble the bowls.
- Divide the cooked brown rice among four bowls.
- Top with the cooked cannellini beans, roasted vegetables, and grilled chicken.
- Drizzle generously with the lemon-tahini dressing.
Garnish and serve.
Sprinkle with fresh chopped parsley and serve immediately.
What to keep in mind.
5 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 oregano for 30 minutes before grilling.
- 2Don't overcrowd the baking sheet with vegetables, as this will cause them to steam instead of roast. Use two sheets if necessary.
- 3The tahini dressing will thicken as it sits. You can thin it out with a little more water or lemon juice before serving.
- 4To save time, you can cook the brown rice and make the dressing a day or two in advance.
- 5Feel free to add other roasted vegetables like bell peppers, zucchini, or red onion.
Adapt it for your goals.
Vegan
Replace the chicken with 1.5 cups of chickpeas, seasoned and roasted with the vegetables. Ensure your tahini is dairy-free.
low carbLow carb
Substitute the brown rice with cauliflower rice or a bed of mixed greens to lower the carbohydrate content.
quickQuick
Use a can of cannellini beans (rinsed and drained), pre-cooked brown rice, and rotisserie chicken to assemble the bowl in under 15 minutes.
high proteinHigh protein
Increase the chicken portion to 6 oz (170g) per serving and add a scoop of quinoa along with the brown rice.
Why this is on our healthy list.
Lean Protein Power
Chicken breast is an excellent source of lean protein, which is crucial for muscle repair, immune function, and maintaining a feeling of fullness.
Rich in Fiber
The combination of brown rice, cannellini beans, and vegetables provides a high amount of dietary fiber, which supports digestive health and helps regulate blood sugar levels.
Heart-Healthy Fats
Olive oil and tahini are rich in monounsaturated fats, which are beneficial for heart health by helping to reduce bad cholesterol levels.
Sustained Energy
Brown rice is a complex carbohydrate that provides a slow and steady release of energy, keeping you energized throughout the day without a crash.
Frequently asked questions
Yes, this bowl is very healthy. It provides a great balance of lean protein from chicken, complex carbohydrates from brown rice, healthy fats from tahini and olive oil, and plenty of fiber and vitamins from the vegetables.