Roasted Carrots and Grilled Chicken Power Bowl with Mustard Creamy Rice
A nourishing and flavor-packed power bowl featuring tender grilled chicken, sweet roasted carrots, and a bed of creamy mustard-infused rice. The tangy-smooth mustard sauce perfectly ties together the earthy sweetness of the carrots and the savory grilled chicken — making it a balanced, protein-rich, and comforting meal.
⏱️ Time
Prep time: 20 minutes
Cook time: 30 minutes
Total time: 50 minutes
Ingredients
For the Grilled 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 tbsp lemon juice
For the Roasted Carrots
3–4 medium carrots, peeled and cut into sticks
1 tbsp olive oil
½ tsp salt
¼ tsp black pepper
½ tsp dried thyme or oregano
1 tsp honey (optional, for light caramelization)
For the Mustard Creamy Rice
1 cup basmati or jasmine rice
2 cups low-sodium chicken broth (or water)
1 tbsp olive oil
2 tbsp Greek yogurt or cream
1 tbsp Dijon mustard (or yellow mustard for milder flavor)
Salt to taste
¼ tsp black pepper
Optional Toppings
Fresh parsley or dill, chopped
Toasted nuts (almonds or pistachios)
Lemon wedge for serving
Instructions
1. Prepare the Chicken
1. In a bowl, mix olive oil, garlic powder, paprika, salt, pepper, and lemon juice.
2. Coat the chicken breasts and let marinate for 10–15 minutes.
3. Grill on a hot grill pan (or skillet) for 5–6 minutes per side, until cooked through and slightly charred.
4. Let it rest for a few minutes before slicing.
2. Roast the Carrots
1. Preheat oven to 400°F (200°C).
2. Toss carrot sticks with olive oil, salt, pepper, thyme, and honey.
3. Spread on a lined baking sheet and roast for 20–25 minutes, until golden and tender.
3. Cook the Mustard Creamy Rice
1. In a pot, melt butter over medium heat.
2. Add rice and toast for 1 minute.
3. Pour in chicken broth, bring to a boil, then reduce heat and simmer until rice is cooked (12–15 minutes).
4. Stir in Greek yogurt (or cream), Dijon mustard, salt, and pepper until creamy and smooth.
4. Assemble the Power Bowl
1. Add a generous scoop of mustard creamy rice as the base.
2. Top with sliced grilled chicken and roasted carrots.
3. Garnish with chopped parsley, a drizzle of olive oil or yogurt, and a squeeze of lemon.
Notes & Tips
You can substitute the chicken with grilled shrimp or tofu for a vegetarian option.
Add roasted broccoli or zucchini for extra veggies.
Use brown rice or quinoa for a higher-fiber version.
For a more tangy flavor, mix a little whole-grain mustard into the rice sauce.
️ Nutritional Information
Calories: ~520 kcal
Protein: 38 g
Carbohydrates: 48 g
Fat: 18 g
Fiber: 5 g