High Protein Garlic Herb Chicken Bowl
High Protein Garlic Herb Chicken Bowl with 43 grams of protein. A healthy, quick chicken and rice dinner or easy meal prep lunch.
Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.
Ingredients
- 1½ pounds boneless skinless chicken breast
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley
- ½ teaspoon onion powder
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 2 cups cooked brown rice
- 4 cups chopped romaine lettuce
- 1 cup cucumbers chopped
- 1 cup cherry tomatoes halved
- 1 cup shredded carrots
- ¼ cup sliced green onions
- 2 tablespoon chopped fresh parsley
For the Creamy Garlic Herb Yogurt Sauce:
- ½ cup plain nonfat greek yogurt
- 1 tablespoon light Mayonnaise
- 1 tablespoon lemon juice
- 1 tablespoon water
- ½ teaspoon garlic powder
- ¼ teaspoon dried parsley
- ¼ teaspoon dried dill
- ⅛ teaspoon onion powder
- ⅛ teaspoon salt
- ⅛ teaspoon ground black pepper
Instructions
- Pat the chicken dry with paper towels.
- Season the chicken with garlic powder, dried parsley, onion powder, dried basil, dried oregano, salt, and black pepper.
- In a large skillet, heat the olive oil over medium heat.
- Place the chicken in the skillet. Cook the chicken for 6 to 7 minutes per side, or until the internal temperature reaches 165°F.
- Place the chicken on a cutting board. Let the chicken rest for 5 minutes. Slice or dice the chicken.
- In a small bowl, add the Greek yogurt, mayonnaise, lemon juice, water, garlic powder, dried parsley, dried dill, onion powder, salt, and black pepper. Using a whisk, mix until smooth.
- Divide the brown rice among four bowls. Add the romaine lettuce, chicken, cucumber, cherry tomatoes, carrots, green onions, and fresh parsley.
- Drizzle the creamy garlic herb yogurt sauce over each bowl.
Notes
Tips and Tricks
Even chicken thickness: Pound thick chicken breasts to an even thickness so they cook more consistently. Dry the vegetables: Remove excess moisture from the lettuce and cucumber so the bowls do not become watery. Adjust the sauce: Add a little more water for a thinner dressing or more Greek yogurt for a thicker sauce. Pack the sauce separately: Keep the dressing in a small container until serving to help the lettuce stay crisp.Storing and Reheating
Refrigerate: Store the chicken, rice, vegetables, and sauce in separate airtight containers for up to 4 days. Reheat in the microwave: Warm the chicken and rice in 30-second intervals until heated through. Serve vegetables cold: Add the lettuce, cucumber, tomatoes, carrots, and sauce after reheating the chicken and rice.Nutrition
Calories: 399kcalCarbohydrates: 33gProtein: 43gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.02gCholesterol: 111mgSodium: 634mgPotassium: 1148mgFiber: 5gSugar: 5gVitamin A: 9942IUVitamin C: 21mgCalcium: 100mgIron: 3mg
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