Garlic Herb Grilled Chicken Bowls

Ingredients

• 1200 g boneless chicken thighs (Raw; trim excess fat)
• 2.5 tsp salt (For chicken)
• 4 tsp garlic powder (For chicken)
• 3 tsp onion powder (For chicken)
• 4 tsp dried oregano (For chicken)
• 3 tsp dried parsley (For chicken)
• 5 tsp paprika (4 tsp for chicken and 1 tsp for sauce)
• 4 tsp ground cumin (3 tsp for chicken and 1 tsp for rice)
• 30 g honey (For chicken marinade)
• 90 g tomato paste (Source gives 80–100 g; midpoint used)
• lemon juice (Juice of 1 lemon for chicken, plus additional juice for tabbouleh; amount not specified)
• 30 g olive oil (For chicken marinade)
• 300 g uncooked basmati rice (Cook before adding to the seasoned pan)
• 20 g light butter (For sautéing onion)
• 100 g white onion (Finely chopped)
• 1 tsp salt (For rice)
• 3 tsp Italian herbs (For rice)
• 1.5 tsp turmeric (For rice)
• 3 cup parsley (Chopped, for tabbouleh)
• 300 g tomatoes (Chopped and deseeded)
• 150 g green onions/scallions (Chopped)
• 15 g olive oil (For tabbouleh)
• 0.5 tsp salt (For tabbouleh)
• 2 tsp sumac (For tabbouleh)
• 1 tsp chilli flakes (For tabbouleh)
• 300 g low-fat yogurt (For sauce)
• 100 g light mayonnaise (For sauce)
• 120 g chilli garlic sauce (Lee Kum Kee, for sauce)
• 1 tsp onion powder (For sauce)
• 0.25 cup evaporated milk (For sauce)

Steps

1. 1

   Trim excess fat from the chicken thighs. Place the chicken in a bowl and add the chicken salt, garlic powder, onion powder, oregano, parsley, paprika, cumin, honey, tomato paste, the juice of one lemon, and olive oil. Mix thoroughly until every piece is evenly coated and the marinade changes the chicken’s color. Cover and marinate while preparing the other components.

2. 2

   Cook the basmati rice according to the package directions so it is ready before beginning the rice finishing step.

3. 3

   Heat a large skillet over low heat. Add the light butter and finely chopped white onion. Cook for about 5 minutes, stirring occasionally, until the onion is softened and translucent.

4. 4

   Add the rice salt, Italian herbs, turmeric, paprika, and cumin to the softened onion. Stir and toast the seasonings for 3–4 minutes, until fragrant.

5. 5

   Add the cooked basmati rice to the skillet. Turn off the heat and gently mix until the rice is fluffy and evenly coated a golden yellow.

6. 6

   Make the tabbouleh by combining the chopped, deseeded tomatoes, chopped green onions, and chopped parsley in a large bowl.

7. 7

   Add the tabbouleh olive oil, lemon juice, salt, sumac, and chilli flakes. Mix well, then refrigerate until serving so the salad stays fresh and crisp.

8. 8

   Preheat the oven to 400°F (200°C). Line a large sheet pan with parchment or foil and spread the marinated chicken pieces out in a single layer without crowding.

9. 9

   Bake the chicken for 20–25 minutes, or about 25 minutes as stated in the transcript, until cooked through and juicy. Broil or grill for approximately 5 minutes until the surface is golden and lightly charred; verify the thickest piece reaches 165°F (74°C) internally.

10. 10

    While the chicken rests, add the low-fat yogurt, light mayonnaise, chilli garlic sauce, sauce paprika, sauce onion powder, and evaporated milk to a bowl. Whisk until completely smooth and creamy.

11. 11

    Rest the chicken briefly, then divide the golden herb rice, grilled chicken, tabbouleh, and spicy garlic sauce among six meal-prep containers or bowls. Serve immediately or refrigerate for meal prep.

Notes

The source states 650 calories, 52 g protein, 59 g carbohydrates, and 22 g fat per serving, for six servings. Refrigerate the salad and completed meal-prep portions. Cool cooked components promptly before refrigerating; reheat the chicken and rice thoroughly and keep the salad and sauce chilled.

Nutrition per serving

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