High Protein Bang Bang Chicken Rice Bowls

Ingredients

• 1000 g Boneless Skinless Chicken Thighs (cut into cubes)
• 1.5 tsp Salt (for chicken marinade)
• 2 tsp Black Pepper
• 2.5 tsp Garlic Powder
• 2.5 tsp Onion Powder
• 2 tsp Smoked Paprika
• 2 tsp Ginger Powder
• 3 tsp Olive Oil
• 100 g Light Mayo
• 60 g Fat Free Yogurt
• 50 g Reduced Sugar Sweet Chilli Sauce
• 50 g Sriracha
• 20 g Rice Vinegar
• 1 tbsp Fresh Parsley (chopped)
• 260 g Uncooked White Rice (can use equivalent weight of cooked or leftover rice)
• 20 g Reduced Fat Butter
• 35 g Garlic Cloves (finely chopped)
• 170 g White Onion (finely chopped)
• 1 tsp Salt (for rice seasoning)
• Oregano (to taste)
• Parsley (to taste)
• Chilli Flakes (to taste)
• 35 g Shredded/Desiccated Coconut
• 2 tsp Lemon Zest
• 0.5 Lemon Juice (from half a lemon)

Steps

1. 1

   Place the cubed chicken thighs in a bowl and season with 1.5 tsp salt, 2 tsp black pepper, 2.5 tsp garlic powder, 2.5 tsp onion powder, 2 tsp smoked paprika, 2 tsp ginger powder, and 3 tsp olive oil. Mix thoroughly until the chicken is evenly coated and the color changes.

2. 2

   In a separate bowl, prepare the Bang Bang sauce by combining 100g light mayo, 60g fat-free yogurt, 50g reduced sugar sweet chilli sauce, 50g sriracha, 20g rice vinegar, and 1 tbsp chopped fresh parsley. Mix until smooth.

3. 3

   Spread a light layer of the prepared bang bang sauce over the seasoned chicken before cooking.

4. 4

   Preheat your oven or air fryer to 200°C (400°F). Bake or air fry the chicken for 22-25 minutes until it is crispy and golden.

5. 5

   Once the chicken is cooked, spread an extra layer of the bang bang sauce over it for maximum flavor.

6. 6

   While the chicken cooks, prepare the rice. In a pan, melt 20g reduced fat butter and add 35g finely chopped garlic and 170g finely chopped white onion. Sauté for 5-6 minutes until fragrant and soft.

7. 7

   Add the extra seasonings (1 tsp salt, oregano, parsley, and chilli flakes to taste) along with 35g shredded coconut. Mix and cook for a further 2-3 minutes.

8. 8

   Add the cooked rice (prepared from 260g uncooked rice) to the pan along with 2 tsp lemon zest and the juice of half a lemon. Mix until well combined and the rice is fluffy.

9. 9

   Serve the Bang Bang chicken over the lemon garlic herb coconut rice. Enjoy!

Notes

Macros per serving (5 total): 595 Calories, 46g Protein, 51g Carbs, 22g Fat. This recipe is excellent for meal prep. Ensure rice is reheated thoroughly if consuming later.

Nutrition per serving

• main
• high-protein
• meal-prep
• weight-loss
• low-calorie
• healthy
• chicken
• rice-bowl