Lemon Garlic Chicken and Broccoli Rice Bowl
This bowl is built for real weekday lunches: a big portion of lean protein, a moderate scoop of rice and a vegetable, held together by a bright, punchy dressing that keeps it from tasting like diet food.
Recipe card
- High protein
Ingredients
- 150 g cooked chicken breast (about 200 g raw), sliced
- 150 g (about 1 cup) cooked white rice
- 100 g (1½ cups) broccoli florets
- 7 g (1½ teaspoons) olive oil
- 10 g (2 teaspoons) lemon juice, plus zest of half a lemon
- 1 garlic clove, finely grated
- Salt, pepper and a pinch of dried oregano
Method
- If starting with raw chicken, season it with salt, pepper and oregano and cook in a hot pan or at 200°C (400°F) until the thickest part reaches 74°C (165°F). Rest for 5 minutes, then slice.
- Steam or microwave the broccoli with a splash of water for 3 to 4 minutes, until tender but still bright green.
- Whisk the olive oil, lemon juice, lemon zest and garlic with a pinch of salt.
- Put the rice in a bowl, top with the chicken and broccoli, and spoon the lemon garlic dressing over everything.
Nutrition
Approximate, calculated from USDA FoodData Central reference values for the exact ingredients listed. Brands vary; check your labels.
Meal-prep notes
Batch it. Multiply everything by four and pack four containers. Keep the dressing separate so the rice doesn't go soggy. Cooked chicken and rice keep 3 to 4 days in the fridge.
Reheat safely. Reheat until steaming hot all the way through. Cooked rice should be cooled quickly and refrigerated within an hour or so of cooking.
Adjust the carbs. Rice is the easiest dial: 100 g instead of 150 g saves about 65 calories, while 200 g adds about the same.
