Grilled Chicken Rice Bowl Recipe
A Grilled Chicken Rice Bowl is a hearty and flavorful meal that combines perfectly grilled chicken with seasoned rice and fresh, colorful vegetables. It’s a nutritious, balanced dish, providing lean protein from the chicken, fiber and vitamins from the vegetables, and carbs from the rice. This recipe is versatile and can be customized to fit different tastes by adding various vegetables, sauces, or garnishes.
Ingredients:
For the Grilled Chicken:
2 boneless, skinless chicken breasts (around 6 oz each)
1 tbsp olive oil
1 tbsp lemon juice
2 garlic cloves, minced
1 tsp ground cumin
1 tsp paprika
1/2 tsp ground turmeric
Salt and pepper, to taste
For the Rice:
1 cup white rice (or brown rice for added fiber)
2 cups water or chicken broth
1 tbsp olive oil
Salt, to taste
For the Bowl Assembly:
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red bell pepper, sliced
1/4 cup red onion, thinly sliced
Fresh parsley or cilantro, chopped (optional)
1/4 cup feta cheese or avocado (optional)
1-2 tbsp tahini or yogurt dressing (optional)
Instructions:
Step 1: Marinate the Chicken
In a bowl, combine olive oil, lemon juice, minced garlic, cumin, paprika, turmeric, salt, and pepper. Stir well to create the marinade.
Add the chicken breasts to the bowl and coat them with the marinade. Cover and refrigerate for at least 30 minutes (or up to 2 hours) to allow the flavors to meld.
Step 2: Cook the Rice
Rinse the rice under cold water to remove excess starch.
In a medium-sized pot, bring 2 cups of water (or chicken broth) to a boil. Add the rice and a pinch of salt. Stir, then lower the heat to a simmer.
Cover the pot and cook the rice for 18-20 minutes (or follow the instructions for brown rice if you choose it). Once cooked, fluff the rice with a fork and set aside.
Step 3: Grill the Chicken
Preheat your grill or grill pan to medium-high heat.
Remove the chicken from the marinade and grill for 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C). Remove from the grill and let it rest for 5 minutes before slicing into strips.
Step 4: Assemble the Bowl
In a large bowl or individual serving bowls, place a base of cooked rice.
Top with sliced grilled chicken, halved cherry tomatoes, diced cucumber, red bell pepper, and red onion.
Garnish with fresh herbs, feta cheese, or avocado, if desired.
Drizzle with your choice of dressing, such as tahini or yogurt dressing.
Nutritional Information (per serving, serves 2):
Calories: 450-500 kcal (depending on choice of rice and toppings)
Protein: 35g
Carbs: 40g
Fat: 18g
Fiber: 4g
Sugar: 6g
Sodium: 500-600mg
Notes:
Rice Options: You can swap white rice for brown rice or quinoa for more fiber and nutrients.
Vegetables: Feel free to add or substitute vegetables based on your preference. Roasted vegetables like sweet potatoes, zucchini, or spinach would be great additions.
Make-Ahead: The chicken can be grilled in advance and stored in the fridge for up to 3 days. The rice can also be made ahead and reheated.
Vegan Option: Replace the grilled chicken with grilled tofu or chickpeas for a plant-based option.
Dressing Variations: For a different flavor, you can try a lemon tahini sauce, Greek yogurt dressing, or even a balsamic vinaigrette.
Time:
Preparation Time: 10-15 minutes (excluding marination time)
Cooking Time: 30 minutes (including rice cooking and grilling the chicken)
FrequentlyAskedQuestions
Can I use a different type of rice?
Yes! You can use brown rice, jasmine rice, or even quinoa as an alternative to white rice. Each will bring a slightly different texture and flavor to the dish.
Can I use frozen chicken?
It’s best to thaw frozen chicken before grilling to ensure even cooking. If you’re in a rush, you can cook frozen chicken in the oven or skillet, but grilling will give the best flavor.
What other vegetables can I add to the rice bowl?
You can include roasted or raw vegetables like broccoli, kale, carrots, or corn. If you like spicy, add some jalapenos or a drizzle of hot sauce.
Can I make this dish without a grill?
Yes, you can grill the chicken in a grill pan or cook it in the oven at 375°F (190°C) for 20-25 minutes, or until the internal temperature reaches 165°F (74°C).
How long can I store leftovers?
Leftovers can be stored in the refrigerator for 2-3 days. Just keep the chicken, rice, and vegetables in separate containers to prevent sogginess. Reheat everything in a microwave or on the stove.
Enjoy your Grilled Chicken Rice Bowl! It’s a versatile, delicious, and healthy meal perfect for lunch or dinner.