High Protein Lemon Pepper Chicken Rice Bowls

Serves 4
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Directions

  1. 1Slice your chicken thighs into cubes.
  2. 2Season chicken with salt, black pepper, oregano, chili flakes, garlic powder, paprika, lemon zest, lemon juice, and olive oil.
  3. 3Cook the chicken in light butter for 6 minutes till golden brown and juicy.
  4. 4Lower the heat, add lemon juice and honey to the chicken, and mix well.
  5. 5Set the chicken aside.
  6. 6Add garlic and onion to the pan and cook for 5 minutes.
  7. 7Add more spices (salt, paprika, turmeric, oregano) to the garlic and onion.
  8. 8Add cooked rice and parsley to the pan and mix well.
  9. 9Add lemon juice to the rice.
  10. 10In a bowl, add yogurt, light mayo, mustard, the spice mix (garlic powder, onion powder, salt & pepper), lemon juice, and parsley.
  11. 11Mix the salad dressing until smooth.
  12. 12Add chopped tomatoes and cucumber to the dressing and give it a final mix.
  13. 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