Colorful Protein Plate: Chicken, Rice & Veggies
Description
This colorful protein plate combines juicy seasoned chicken breast, fluffy rice, and a vibrant mix of sautéed and fresh vegetables. It’s balanced, nutritious, and perfect for meal prep or a quick weeknight dinner. The colors make it visually appealing, while the variety of textures keeps every bite exciting.
Total Time
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Ingredients (2 servings)
Chicken
2 chicken breasts (about 6–7 oz each)
1 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
½ tsp cumin
Salt & pepper to taste
1 tbsp lemon juice (optional)
Rice
1 cup jasmine or basmati rice
2 cups water or chicken broth
1 tbsp olive oil
Pinch of salt
Veggies (choose a rainbow mix)
1 cup broccoli florets (green)
1 red bell pepper, sliced (red)
1 medium carrot, thinly sliced (orange)
½ cup corn (yellow)
½ cup purple cabbage, shredded (purple)
1 tbsp olive oil
Salt & pepper to taste
Optional Toppings
Fresh parsley or cilantro
Sesame seeds
Squeeze of lemon
Chili flakes
1–2 tbsp teriyaki or light yogurt sauce
Instructions
1. Prepare the Rice (15 minutes)
Rinse the rice under cold water until the water runs clear.
Bring 2 cups of water (or broth) to a boil in a pot.
Add rice, a pinch of salt, and butter/oil.
Cover and reduce heat to low. Cook for 12–15 minutes.
Remove from heat and let sit covered for 5 minutes. Fluff with a fork.
2. Cook the Chicken (12–15 minutes)
Pat chicken breasts dry.
Rub with olive oil, garlic powder, paprika, cumin, salt, and pepper.
Heat a skillet over medium-high heat.
Add chicken and sear 5–6 minutes per side, or until golden brown.
Optional: Add 1 tbsp lemon juice to the pan at the end for brightness.
Let rest 5 minutes before slicing so it stays juicy.
3. Prepare the Veggies (10 minutes)
Sautéed Veggies:
Heat olive oil in a skillet.
Add broccoli and carrots first since they take longest. Cook 3 minutes.
Add bell pepper and purple cabbage. Stir-fry another 3–4 minutes.
Add corn last and season with salt & pepper.
Optional Fresh Add-Ins:
Fresh cucumbers
Cherry tomatoes
Spinach
4. Assemble Your Colorful Plate
Spoon rice onto one side of your plate.
Add the sliced chicken on the opposite side.
Fill the remaining space with your vibrant veggie mix.
Add any toppings or sauce for flavor and color.
Tips for Extra Color and Nutrition
Swap regular rice for yellow turmeric rice or wild rice mix.
Use roasted sweet potatoes for added carbs and color.
Add edamame for extra protein.
Drizzle with a green herb sauce for brightness.