High Protein Lemon Pepper Chicken Rice Bowls
Serves 4
Directions
- 1Slice your chicken thighs into cubes.
- 2Season chicken with salt, black pepper, oregano, chili flakes, garlic powder, paprika, lemon zest, lemon juice, and olive oil.
- 3Cook the chicken in light butter for 6 minutes till golden brown and juicy.
- 4Lower the heat, add lemon juice and honey to the chicken, and mix well.
- 5Set the chicken aside.
- 6Add garlic and onion to the pan and cook for 5 minutes.
- 7Add more spices (salt, paprika, turmeric, oregano) to the garlic and onion.
- 8Add cooked rice and parsley to the pan and mix well.
- 9Add lemon juice to the rice.
- 10In a bowl, add yogurt, light mayo, mustard, the spice mix (garlic powder, onion powder, salt & pepper), lemon juice, and parsley.
- 11Mix the salad dressing until smooth.
- 12Add chopped tomatoes and cucumber to the dressing and give it a final mix.
- 13Serve and enjoy your high protein meals.
Ingredients
- 800 g Cubed Chicken Thighs (Skinless, Boneless)
- 1.5 Tsp Salt
- 2 Tsp Black Pepper
- 2 Tsp Oregano
- 1 Tsp Chilli Flakes
- 2 Tsp Garlic Powder
- 2 Tsp Paprika
- 1 Tbsp Lemon Zest
- 1 Whole Lemon Juice
- 2 Tsp Olive Oil
- 15 g Light Butter (for cooking)
- 1 Tbsp Chopped Garlic
- 1 Medium Onion Chopped
- 1 Tsp Salt, Paprika, Turmeric, Oregano
- 540 g Cooked Basmati Rice
- Chopped Parsley
- 150 g Fat Free Yogurt
- 80 g Light Mayo
- 1 Tsp Dijon Mustard
- 1 Tsp Garlic Powder
- 1 Tsp Onion Powder
- 1 Tsp Salt & Pepper
- 0.5 Lemon Juice
- Parsley
- 150 g Chopped Tomatoes
- 100 g Chopped Cucumber
- Honey
Equipment
Bowl
Tips
- Marinate the chicken for at least 30 mins
- Trim off the fat from the thighs
- You can use chicken breast for this too
- Cook the chicken on medium high heat for 4 mins before turning it over for a nice golden crust
- Prep the rice and ranch salad in advance
- Store the ranch salad separately so it’s easier to warm up the chicken and rice
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