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, mix well, then set the chicken aside.
- 5Add garlic and onion, cook for 5 minutes.
- 6Add more spices, followed by cooked rice and parsley.
- 7Mix well, then add lemon juice.
- 8In a bowl, add yogurt, light mayo, mustard, the spice mix, lemon juice, and parsley.
- 9Mix until smooth.
- 10Add chopped tomatoes and cucumber to the dressing, give it a final mix.
- 11Serve and enjoy your high protein meals for the week.
Ingredients
- 800 g Cubed Chicken Thighs (Skinless, Boneless and trimmed fat)
- 1.5 Tsp Salt
- 2 Tsp Black Pepper (or use lemon pepper seasoning)
- 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
- 1 Tsp Paprika
- 1 Tsp Turmeric
- 1 Tsp 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
Equipment
bowl
Tips
- Marinate the chicken for at least 30 mins.
- You can use chicken breast for this too.
- Cook the chicken on medium high heat for 4 mins before turning it over for a golden crust.
- Prep the rice and ranch salad in advance.
- Store the ranch salad separately.
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