Description
Grilled Chicken Rice Bowl
A lighter version with mixed greens and a tangy dressing.
Ingredients:
2 chicken breasts, grilled and sliced
2 cups cooked quinoa or rice
1 cup fresh spinach
1 cup grilled corn
1 cup diced tomatoes
Juice of 1 lime
1 tbsp olive oil
Preparation:
Grill chicken with a light seasoning of salt, pepper, and olive oil.
In a bowl, layer quinoa or rice, spinach, chicken, corn, and tomatoes.
Drizzle with lime juice and olive oil for a light, fresh flavor.
Tip: Add crumbled feta cheese for extra flavor.
#HealthyChickenBowl
Step-by-Step Guide
Follow these detailed instructions to build the perfect Grilled Chicken Rice Bowl.
- Prep the Chicken: Pound two chicken breasts to an even thickness for consistent cooking. Rub with 1 tablespoon of olive oil and season generously with salt and pepper.
- Cook the Chicken: Preheat a grill or grill pan to medium-high heat. Grill the chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F. Let it rest for 5 minutes before slicing thinly against the grain.
- Prepare the Base: While the chicken cooks, prepare 2 cups of quinoa or rice according to package instructions. For best results, fluff with a fork and let it cool slightly.
- Assemble the Bowl: In a large serving bowl, start with a base of the cooked quinoa or rice. Top with a bed of fresh spinach (about 1 cup). Arrange the sliced grilled chicken, 1 cup of grilled corn, and 1 cup of diced tomatoes over the greens.
- Add the Dressing: In a small bowl, whisk together the juice of one lime and 1 tablespoon of olive oil. Drizzle this light dressing evenly over the assembled bowl.
- Final Touches: Gently toss the ingredients to combine slightly, ensuring the dressing coats everything. Add optional toppings like crumbled feta cheese or fresh cilantro.
Serving Suggestions
This bowl is incredibly versatile. For a heartier meal, add a scoop of black beans or chickpeas. To enhance the tangy flavor, include sliced avocado or a spoonful of salsa. It’s perfect for meal prep—store the components separately in airtight containers and assemble fresh for lunch throughout the week.
How-to Summary
Grill seasoned chicken breasts, prepare a quinoa or rice base, and assemble bowls with fresh spinach, grilled corn, and diced tomatoes. Finish with a simple lime and olive oil dressing for a light, healthy, and flavorful meal.
Frequently Asked Questions
Can I use a different protein? Absolutely. This recipe works well with grilled shrimp, steak, tofu, or even canned tuna for a quick alternative.
How do I properly grill corn for the bowl? Brush husked corn cobs with a little oil and grill over medium heat, turning occasionally, for about 10 minutes until slightly charred. Then, cut the kernels off the cob.
Can I make the dressing ahead of time? Yes, the lime and olive oil dressing can be prepared and stored in the refrigerator for up to 3 days. Shake or whisk again before using.
What’s the best way to meal prep this bowl? Store the cooked chicken, grains, and chopped vegetables in separate containers. Keep the lime juice and olive oil in a small jar. Assemble and dress just before eating to keep the spinach fresh.
Is quinoa or rice better for this recipe? Both are excellent. Quinoa offers more protein and fiber, making it a powerhouse choice, while rice provides a more traditional and comforting base.
Common Mistakes to Avoid
- Skipping the Chicken Rest: Slicing the chicken immediately after grilling releases its juices, resulting in dry meat. Always let it rest.
- Overcooking the Greens: Adding hot ingredients directly to the fresh spinach will cause it to wilt excessively. Let your grilled components cool slightly first.
- Using Bottled Lime Juice: Fresh lime juice is essential for the bright, tangy flavor. Bottled juice often has a metallic or bitter taste.
- Underseasoning: Don’t be shy with the salt and pepper on the chicken. It’s the primary seasoning for the entire dish.
Conclusion
This Grilled Chicken Rice Bowl is more than just a recipe; it’s a template for endless healthy, delicious meals. By mastering the simple steps of grilling the protein, preparing a wholesome base, and combining fresh toppings with a zesty dressing, you can create a satisfying dish that is both nutritious and full of flavor. It’s a perfect demonstration that eating well can be simple, quick, and incredibly tasty.