Chicken & Veggie Power Bowl with Brown Rice
📖 Description
This Chicken & Veggie Power Bowl with Brown Rice is a wholesome, balanced meal packed with lean protein, fiber-rich grains, and vibrant vegetables. It’s perfect for lunch or dinner, especially if you’re aiming for a healthy lifestyle or meal prep. The combination of juicy seasoned chicken, fluffy brown rice, and roasted or sautéed veggies makes it both satisfying and nourishing.
Time Required
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Ingredients (Serves 2–3)
For the Chicken:
2 boneless, skinless chicken breasts
1 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
½ tsp black pepper
½ tsp salt
1 tsp lemon juice
For the Bowl:
1 cup brown rice (uncooked)
2 cups water
1 cup broccoli florets
1 cup sliced carrots
1 bell pepper (sliced)
½ cup cucumber (sliced)
½ cup cherry tomatoes
1 tbsp olive oil (for veggies)
Salt & pepper to taste
Optional Dressing:
3 tbsp yogurt
1 tbsp lemon juice
½ tsp garlic powder
Pinch of salt
Instructions
1. Cook the Brown Rice
Rinse brown rice thoroughly.
In a pot, add rice and water.
Bring to a boil, then simmer covered for 20–25 minutes.
Fluff with a fork and set aside.
2. Prepare the Chicken
Mix olive oil, garlic powder, paprika, salt, pepper, and lemon juice.
Coat chicken evenly.
Heat a pan or grill over medium heat.
Cook chicken for 6–7 minutes per side until fully cooked.
Let rest, then slice into strips.
3. Cook the Vegetables
Heat olive oil in a pan.
Add broccoli, carrots, and bell peppers.
Sauté for 5–7 minutes until tender but crisp.
Season with salt and pepper.
4. Make the Dressing (Optional)
Mix yogurt, lemon juice, garlic powder, and salt until smooth.
5. Assemble the Bowl
Add a base of brown rice.
Arrange chicken slices on top.
Add cooked veggies, cucumber, and tomatoes.
Drizzle dressing if desired.
Nutritional Information (Approx. per serving)
Calories: 450–550 kcal
Protein: 35–40g
Carbohydrates: 45–50g
Fat: 12–15g
Fiber: 6–8g
Frequently Asked Questions
1. Can I use white rice instead of brown rice?
Yes, you can substitute white rice, but brown rice is healthier due to higher fiber content.
2. How can I make it vegetarian?
Replace chicken with grilled tofu, chickpeas, or paneer.
3. Can I meal prep this recipe?
Absolutely! Store in airtight containers in the fridge for up to 3–4 days.
4. What other vegetables can I use?
You can add zucchini, spinach, corn, green beans, or avocado.
5. How do I keep the chicken juicy?
Avoid overcooking and let it rest for a few minutes before slicing.
6. Can I make it spicy?
Yes! Add chili flakes, hot sauce, or spicy marinade to the chicken.
Pro Tips
Marinate the chicken for 30 minutes for deeper flavor.
Use leftover rice to save time.
Add nuts or seeds (like almonds or sesame) for crunch