- High protein
- Meal prep
- Shift-worker friendly
- Budget friendly
High Protein Chicken Bowl
The post-shift staple. Rice, chicken, greens, done.
PREP 10 MIN · COOK 20 MIN MAKES 4
- KCAL
- 556
- PROTEIN
- 49g
- CARBS
- 67g
- FAT
- 10g
Per serving. Calculated from the ingredient weights below using typical composition values; estimates, not verified lab figures.
Add to my weekIngredients
For 4 servings
- Chicken breast (raw)700 g
- Basmati rice (dry)300 g
- Broccoli400 g
- Olive oil20 g
- Garlic10 g
- Lemon juice30 g
- Herbs & spicessmoked paprika, salt, pepper5 g
Method
- 1
Rinse the rice and cook according to the packet (roughly 1:1.5 rice to water, 12 minutes covered).
- 2
Dice the chicken, toss in paprika, salt, pepper and crushed garlic.
- 3
Pan-fry the chicken in olive oil over a high heat for 7 to 9 minutes until cooked through (75°C in the thickest piece).
- 4
Steam the broccoli for 4 minutes so it keeps some bite.
- 5
Divide into four containers, squeeze lemon over the chicken. Keeps for 3 days chilled.