Creamy Chicken and Veggie Rice Bowl with Garlic Asparagus
This creamy chicken and veggie rice bowl combines tender, pan-seared chicken, roasted vegetables, and buttery garlic asparagus over fluffy rice — all drizzled with a light Mediterranean-style creamy garlic sauce. It’s a wholesome and satisfying dish, perfect for lunch or dinner, offering the perfect balance of protein, grains, and greens.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Serves: 2–3
Ingredients
For the Chicken:
2 medium chicken breasts (about 400g)
1 tbsp olive oil
1 tsp garlic powder
½ tsp onion powder
½ tsp paprika
¼ tsp dried oregano
Salt & pepper to taste
For the Veggies:
1 small zucchini, sliced
1 small red bell pepper, chopped
½ cup cherry tomatoes, halved
1 tbsp olive oil
Salt & pepper to taste
For the Garlic Asparagus:
10–12 asparagus spears, trimmed
1 tbsp olive oil
2 garlic cloves, minced
Pinch of salt & pepper
Squeeze of lemon juice
For the Creamy Sauce:
1 tbsp olive oil
2 garlic cloves, minced
¾ cup low-fat Greek yogurt
¼ cup milk
2 tbsp grated parmesan cheese
Salt & black pepper, to taste
Pinch of dried thyme or basil
For the Base:
1 cup cooked basmati or jasmine rice
½ tsp olive oil
Pinch of salt
Instructions
1. Cook the Rice
Cook 1 cup of basmati or jasmine rice according to package instructions.
Fluff with a fork, drizzle with a little olive oil, and set aside.
2. Cook the Chicken
Pat chicken dry and season with garlic powder, onion powder, paprika, oregano, salt, and pepper.
Heat olive oil in a large skillet over medium heat.
Add chicken and cook for 6–7 minutes per side until golden brown and cooked through.
Remove from the pan, let rest for 5 minutes, then slice.
3. Roast the Veggies
Preheat oven to 200°C (400°F).
Toss zucchini, red bell pepper, and tomatoes in olive oil, salt, and pepper.
Spread on a baking sheet and roast for 15–20 minutes until tender and slightly caramelized.
4. Saute Garlic Asparagus
In a skillet, heat butter over medium heat.
Add garlic and saute for 30 seconds until fragrant.
Add asparagus and cook for 3–4 minutes, until bright green and slightly tender.
Season with salt, pepper, and a squeeze of lemon juice.
5. Make the Creamy Garlic Sauce
In a small saucepan, heat olive oil and garlic for 1 minute over low heat.
Stir in yogurt, milk, parmesan, and herbs.
Simmer gently for 2–3 minutes until thickened. Add salt and pepper to taste.
If using cream instead of yogurt, simmer longer for extra richness.
6. Assemble the Bowl
Start with a base of rice.
Add roasted veggies and sliced chicken.
Spoon creamy garlic sauce on top.
Finish with garlic asparagus on the side.
Optional: sprinkle extra parmesan or fresh parsley.
Notes & Tips
Lighter option: Use Greek yogurt for the sauce instead of cream.
Add crunch: Top with toasted pine nuts or slivered almonds.
Vegetarian version: Replace chicken with grilled tofu or chickpeas.
Meal prep tip: Store components separately and combine before serving.
Frequently Asked Questions
Q1: Can I use brown rice or quinoa instead?
Yes! Both make great whole-grain alternatives for extra fiber and a nuttier flavor.
Q2: How can I make the sauce dairy-free?
Use coconut milk and nutritional yeast instead of yogurt and parmesan.
Q3: Can I add other veggies?
Absolutely — mushrooms, carrots, or baby spinach work beautifully here.
Nutritional Information
Calories: 520 kcal
Protein: 42g
Carbs: 45g
Fat: 18g
Fiber: 5g
Sugar: 6g