Garlic Herb Grilled Chicken Bowl

Ingredients

• 1200 g Boneless Chicken Thighs (raw, excess fat trimmed)
• 2.5 tsp Salt (for chicken marinade)
• 4 tsp Garlic Powder (for chicken marinade)
• 3 tsp Onion Powder (for chicken marinade)
• 4 tsp Oregano (for chicken marinade)
• 3 tsp Parsley (dried, for chicken marinade)
• 4 tsp Paprika (for chicken marinade)
• 3 tsp Cumin (for chicken marinade)
• 30 g Honey
• 90 g Tomato Paste (80-100g)
• 1 Lemon Juice (juice of 1 lemon)
• 30 g Olive Oil (for chicken marinade)
• 300 g Basmati Rice (uncooked weight; cook beforehand)
• 20 g Light Butter
• 100 g White Onion (finely chopped)
• 1 tsp Salt (for rice)
• 3 tsp Italian Herbs
• 1.5 tsp Turmeric
• 1 tsp Paprika (for rice)
• 1 tsp Cumin (for rice)
• 3 cup Parsley (fresh, chopped)
• 300 g Tomato (chopped and de-seeded)
• 150 g Green Onion (chopped)
• 15 g Olive Oil (for salad)
• Lemon Juice (to taste, for salad)
• 0.5 tsp Salt (for salad)
• 2 tsp Sumac
• 1 tsp Chilli Flakes
• 300 g Low Fat Yogurt
• 100 g Light Mayo
• 120 g Chilli Garlic Sauce (Lee Kum Kee brand recommended)
• 1 tsp Paprika (for sauce)
• 1 tsp Onion Powder (for sauce)
• 0.25 cup Evaporated Milk

Steps

1. 1

   Trim excess fat from the chicken thighs. Place them in a large bowl.

2. 2

   Add the Middle Eastern spice mix (salt, garlic powder, onion powder, oregano, parsley, paprika, cumin), honey, tomato paste, lemon juice, and olive oil to the chicken. Mix well until the chicken is thoroughly coated and marinate.

3. 3

   Heat a pan over low heat. Add the light butter and finely chopped white onion. Cook for about 5 minutes until the onion has softened.

4. 4

   Stir in the rice seasoning (salt, Italian herbs, turmeric, paprika, cumin) and toast the spices with the onion for 3-4 minutes until fragrant.

5. 5

   Add the pre-cooked basmati rice to the pan. Turn off the heat and mix thoroughly until the rice is fluffy and has taken on a golden yellow color.

6. 6

   In a separate bowl, combine the chopped tomato, green onion, parsley, olive oil, salad seasoning (salt, sumac, chilli flakes), and lemon juice. Mix well and refrigerate until ready to serve to keep it fresh and crisp.

7. 7

   Preheat your oven to 200°C (400°F). Spread the marinated chicken thighs onto a lined sheet pan in a single layer.

8. 8

   Oven bake the chicken for 20-25 minutes. Then, switch to the broil/grill setting and cook for an additional 5 minutes until the chicken is golden and juicy.

9. 9

   While the chicken rests, prepare the sauce by whisking together the low fat yogurt, light mayo, chilli garlic sauce, paprika, onion powder, and evaporated milk until completely smooth.

10. 10

    Serve the chicken with the spiced golden rice, fresh tabbouleh salad, and a generous drizzle of the spicy garlic sauce.

Notes

This recipe is excellent for meal prep as it makes 6 servings. Store the salad separately in the fridge to keep it crisp throughout the week.

Nutrition per serving

• main
• high-protein
• meal prep
• healthy
• baked
• chicken
• rice bowl
• Middle Eastern