Healthy High Protein Chicken and Rice Bowls
Nutrition (per serving)
Recipe makes 2 servings
⚠️ AI-estimated nutrition values based on estimated portions and assumed fat % for dairy. Actual values may vary.
What we assumed
- rice: 200 g (1% fat)
- beans: 80 g (1% fat)
- peppers: 90 g (0% fat)
- onions: 90 g (0% fat)
- chicken: 170 g (6% fat)
- beef bone broth: 500 g (0% fat)
- oil: 20 g (100% fat)
- greek yogurt: 60 g (10% fat)
The fat content is primarily derived from the oil and chicken, which contribute significantly to the overall fat per serving. The total fat used in the ingredient assumptions aligns closely with the calculated fat per serving.
Ingredients
- rice(est.)
- beans(est.)
- peppers(est.)
- onions(est.)
- chicken(est.)
- beef bone broth(est.)
- seasonings(est.)
- oil(est.)
- salt(est.)
- cilantro(est.)
- lime juice(est.)
- greek yogurt(est.)
- spices for creamy spicy lime sauce(est.)
Instructions
- Wash the rice and add beef bone broth.
- Add chicken to a bowl and mix with all seasonings.
- Cut the veggies: red onion, bell pepper, and other fresh ingredients while the chicken marinates.
- Place chicken on a wide rack and bake in the oven at 400 degrees for 30 minutes.
- Add beans to a pot with water and seasonings, mix well, cover, and let simmer for 10 minutes.
- Grill peppers and onions, adding salt, pepper, and oregano, and cook for a few minutes.
- Wash dishes while everything is cooking.
- Make creamy spicy lime sauce using greek yogurt for extra protein.
- Once chicken reaches 165 degrees Fahrenheit, set aside and let rest for 10 minutes.
- Add cooked rice to a bowl and mix with oil, salt, cilantro, and lime juice to make cilantro lime rice.
- Cut chicken into bite-sized pieces.
- Build the bowls by adding 200 grams of rice, 80 grams of beans, 90 grams of peppers and onions, and 170 grams of chicken to meal containers, then top with sauce and cilantro.
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Unlock with Pro▸ Description
Hey guys, let's make these healthy and high protein chicken and rice bowls for your next meal prep. They're packed with a ton of flavor, 64 grams of protein per serving, and come out to $3.60 per meal. I weighed everything so the macros and serving size would be exact, and I got all of the ingredients for less than $18 from my favorite grocery store, Legal. So now I have everything ready, I start cooking at around 4pm, I start by washing our rice and adding our beef bone broth. My goal is to show you you can get this done in less than one hour. Add our chicken to a bowl and add all of our seasonings listed. Give that a good mix, then I cut all of our veggies. Here I'm preparing our red onion, bell pepper, and the rest of our fresh ingredients while the chicken marinates just for a few minutes. The key to cooking quick is just having good logistics. I add our chicken to a wide rack and I bake in the oven at 400 degrees for 30 minutes. Then I add our beans to a pot with water and some seasonings, mix them well and cover and let it simmer for 10 minutes. I grill our peppers and onions, add salt, pepper, oregano, let that cook for a few minutes. While everything's cooking, I'm washing our dishes real quick. We're only 30 minutes in and I'm already getting our meal containers ready. I make our creamy spicy lime sauce. You can use greek yogurt for extra protein. Once the chicken reaches 165 degrees Fahrenheit internal temperature, I set aside and let it rest for 10 minutes. I add our cooked rice to a bowl and add some oil, salt, cilantro, lime juice, and mix this well to make our cilantro lime rice. Then I cut our chicken into bite-sized pieces. Now it's time to build our bowls. I add our meal containers onto a scale and tear it. I add 200 grams of rice, 80 grams of beans, 90 grams of peppers and onions, and 170 grams of chicken. Finally, top with sauce and cilantro. This took about one hour. I hope you guys follow for more. Take care and enjoy.