High Protein Lemon Pepper Chicken Rice Bowls

Serves 4
tiktok.com

Directions

  1. 1Slice your chicken thighs into cubes.
  2. 2Slice your chicken thighs into cubes.
  3. 3Slice your chicken thighs into cubes.
  4. 4Season chicken with salt, black pepper, oregano, chili flakes, garlic powder, paprika, lemon zest, lemon juice, and olive oil.
  5. 5Season chicken with salt, black pepper, oregano, chili flakes, garlic powder, paprika, lemon zest, lemon juice, and olive oil.
  6. 6Season chicken with salt, black pepper, oregano, chili flakes, garlic powder, paprika, lemon zest, lemon juice, and olive oil.
  7. 7Cook the chicken in light butter for 6 minutes till golden brown and juicy.
  8. 8Cook the chicken in light butter for 6 minutes till golden brown and juicy.
  9. 9Cook the chicken in light butter for 6 minutes till golden brown and juicy.
  10. 10Lower the heat, add lemon juice and honey to the chicken, mix well, then set the chicken aside.
  11. 11Lower the heat, add lemon juice and honey to the chicken, mix well, then set the chicken aside.
  12. 12Lower the heat, add lemon juice and honey to the chicken, mix well, then set the chicken aside.
  13. 13Add garlic and onion, cook for 5 minutes.
  14. 14Add garlic and onion, cook for 5 minutes.
  15. 15Add garlic and onion, cook for 5 minutes.
  16. 16Add more spices, followed by cooked rice and parsley.
  17. 17Add more spices, followed by cooked rice and parsley.
  18. 18Add more spices, followed by cooked rice and parsley.
  19. 19Mix well, then add lemon juice.
  20. 20Mix well, then add lemon juice.
  21. 21Mix well, then add lemon juice.
  22. 22In a bowl, add yogurt, light mayo, mustard, the spice mix, lemon juice, and parsley.
  23. 23In a bowl, add yogurt, light mayo, mustard, the spice mix, lemon juice, and parsley.
  24. 24In a bowl, add yogurt, light mayo, mustard, the spice mix, lemon juice, and parsley.
  25. 25Mix until smooth.
  26. 26Mix until smooth.
  27. 27Mix until smooth.
  28. 28Add chopped tomatoes and cucumber to the dressing, give it a final mix.
  29. 29Add chopped tomatoes and cucumber to the dressing, give it a final mix.
  30. 30Add chopped tomatoes and cucumber to the dressing, give it a final mix.
  31. 31Serve and enjoy your high protein meals for the week.
  32. 32Serve and enjoy your high protein meals for the week.
  33. 33Serve and enjoy your high protein meals for the week.

Ingredients

  • 800 g Cubed Chicken Thighs (Skinless, Boneless and trimmed fat)
  • 800 g Cubed Chicken Thighs (Skinless, Boneless and trimmed fat)
  • 800 g Cubed Chicken Thighs (Skinless, Boneless and trimmed fat)
  • 1.5 Tsp Salt
  • 1.5 Tsp Salt
  • 1.5 Tsp Salt
  • 2 Tsp Black Pepper (or use lemon pepper seasoning)
  • 2 Tsp Black Pepper (or use lemon pepper seasoning)
  • 2 Tsp Black Pepper (or use lemon pepper seasoning)
  • 2 Tsp Oregano
  • 2 Tsp Oregano
  • 2 Tsp Oregano
  • 1 Tsp Chilli Flakes
  • 1 Tsp Chilli Flakes
  • 1 Tsp Chilli Flakes
  • 2 Tsp Garlic Powder
  • 2 Tsp Garlic Powder
  • 2 Tsp Garlic Powder
  • 2 Tsp Paprika
  • 2 Tsp Paprika
  • 2 Tsp Paprika
  • 1 Tbsp Lemon Zest
  • 1 Tbsp Lemon Zest
  • 1 Tbsp Lemon Zest
  • 1 Whole Lemon Juice
  • 1 Whole Lemon Juice
  • 1 Whole Lemon Juice
  • 2 Tsp Olive Oil
  • 2 Tsp Olive Oil
  • 2 Tsp Olive Oil
  • 15 g Light Butter (for cooking)
  • 15 g Light Butter (for cooking)
  • 15 g Light Butter (for cooking)
  • 1 Tbsp Chopped Garlic
  • 1 Tbsp Chopped Garlic
  • 1 Tbsp Chopped Garlic
  • 1 Medium Onion Chopped
  • 1 Medium Onion Chopped
  • 1 Medium Onion Chopped
  • 1 Tsp Salt
  • 1 Tsp Salt
  • 1 Tsp Salt
  • 1 Tsp Paprika
  • 1 Tsp Paprika
  • 1 Tsp Paprika
  • 1 Tsp Turmeric
  • 1 Tsp Turmeric
  • 1 Tsp Turmeric
  • 1 Tsp Oregano
  • 1 Tsp Oregano
  • 1 Tsp Oregano
  • 540 g Cooked Basmati Rice
  • 540 g Cooked Basmati Rice
  • 540 g Cooked Basmati Rice
  • Chopped Parsley
  • Chopped Parsley
  • Chopped Parsley
  • 150 g Fat Free Yogurt
  • 150 g Fat Free Yogurt
  • 150 g Fat Free Yogurt
  • 80 g Light Mayo
  • 80 g Light Mayo
  • 80 g Light Mayo
  • 1 Tsp Dijon Mustard
  • 1 Tsp Dijon Mustard
  • 1 Tsp Dijon Mustard
  • 1 Tsp Garlic Powder
  • 1 Tsp Garlic Powder
  • 1 Tsp Garlic Powder
  • 1 Tsp Onion Powder
  • 1 Tsp Onion Powder
  • 1 Tsp Onion Powder
  • 1 Tsp Salt & Pepper
  • 1 Tsp Salt & Pepper
  • 1 Tsp Salt & Pepper
  • 0.5 Lemon Juice
  • 0.5 Lemon Juice
  • 0.5 Lemon Juice
  • Parsley
  • Parsley
  • Parsley
  • 150 g Chopped Tomatoes
  • 150 g Chopped Tomatoes
  • 150 g Chopped Tomatoes
  • 100 g Chopped Cucumber
  • 100 g Chopped Cucumber
  • 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.