High-Protein Lemon Pepper Chicken Rice Bowls

Ingredients

• 800 g boneless, skinless chicken thighs (Cubed; trim excess fat. Chicken breast may be substituted.)
• 1.5 tsp salt (For chicken marinade)
• 2 tsp black pepper (Lemon pepper seasoning may be used instead.)
• 2 tsp dried oregano (For chicken)
• 1 tsp chili flakes (For chicken)
• 2 tsp garlic powder (For chicken)
• 2 tsp paprika (For chicken)
• 1 tbsp lemon zest (For chicken)
• 1 lemon juice (Juice of 1 whole lemon, for chicken marinade)
• 2 tsp olive oil (For chicken marinade)
• 15 g light butter (For cooking the chicken)
• honey (Mentioned in the transcript; quantity not stated.)
• 1 tbsp garlic (Chopped, for rice)
• 1 onion (Medium, chopped, for rice)
• 1 tsp salt (For rice)
• 1 tsp paprika (For rice)
• 1 tsp turmeric (For rice)
• 1 tsp dried oregano (For rice)
• 540 g cooked basmati rice (Prepared rice)
• parsley (Chopped; for rice and salad, amount not stated.)
• 150 g fat-free yogurt (For ranch salad)
• 80 g light mayonnaise (For ranch salad)
• 1 tsp Dijon mustard (For ranch salad dressing)
• 1 tsp garlic powder (For ranch salad dressing)
• 1 tsp onion powder (For ranch salad dressing)
• 1 tsp salt and black pepper (For ranch salad dressing)
• 0.5 lemon juice (Juice of 1/2 lemon, for ranch salad dressing)
• 150 g tomatoes (Chopped)
• 100 g cucumber (Chopped)
• lemon juice (Additional lemon juice is added to the rice in the transcript; amount not stated.)

Steps

1. 1

   Trim excess fat from the chicken thighs, then cut the chicken into cubes.

2. 2

   Combine the chicken with the salt, black pepper, oregano, chili flakes, garlic powder, paprika, lemon zest, the juice of one lemon, and olive oil. Mix thoroughly so the chicken is evenly coated, then marinate for at least 30 minutes.

3. 3

   Heat the light butter in a skillet over medium-high heat. Add the marinated chicken and cook for about 4 minutes before turning it, or cook for approximately 6 minutes total, until golden brown and juicy.

4. 4

   Lower the heat, add the honey and additional lemon juice mentioned in the transcript, and mix well. The quantities of these additions are not stated in the source.

5. 5

   Transfer the cooked chicken to a plate and set it aside.

6. 6

   In the same skillet, add the chopped garlic and onion. Cook for about 5 minutes, until softened and fragrant.

7. 7

   Add the rice salt, paprika, turmeric, and oregano to the skillet and stir to combine with the onion and garlic.

8. 8

   Add the cooked basmati rice and chopped parsley. Mix well until the rice is evenly seasoned and fluffy.

9. 9

   Add the additional lemon juice mentioned in the transcript to the rice and mix. The quantity is not stated in the source.

10. 10

    For the ranch salad, combine the fat-free yogurt, light mayonnaise, Dijon mustard, garlic powder, onion powder, salt and pepper, the juice of half a lemon, and parsley in a bowl. Stir until smooth.

11. 11

    Add the chopped tomatoes and cucumber to the dressing and mix until evenly coated.

12. 12

    Divide the chicken and rice among four meal-prep containers or bowls. Serve with the ranch salad, keeping the salad separate for storage and reheating.

Notes

The source gives two slightly different chicken cooking descriptions: cook on medium-high heat for 4 minutes before turning, and approximately 6 minutes total until golden brown and juicy. The transcript additionally mentions honey and extra lemon juice, but gives no quantities. Prepare the rice and ranch salad in advance, and store the ranch salad separately so the chicken and rice can be reheated more easily. The stated nutrition is 531 calories, 46 g protein, 46 g carbohydrates, and 17 g fat per serving; estimates may vary by brands and preparation.

Nutrition per serving

• main
• meal prep
• high-protein
• chicken
• rice bowl
• skillet-cooked
• salad
• four servings