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Brown Rice and Roasted Chicken Bowl

A hearty and healthy bowl featuring tender roasted chicken, nutritious brown rice, and your favorite toppings. Perfect for a quick lunch or dinner.
By
Zylo Nutritionist Team
Brown Rice and Roasted Chicken Bowl
Zylo Recipes
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Instructions

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1.

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

2.

Prepare the chicken: Pat the chicken thighs dry with paper towels. Place them on the prepared baking sheet. Drizzle with olive oil and season generously with salt, pepper, paprika, and garlic powder (if using).

3.

Roast the chicken for 35-40 minutes, or until the internal temperature reaches 165°F (74°C) and the juices run clear. Let rest for 10 minutes before shredding or chopping.

4.

Cook the brown rice: In a medium saucepan, combine the brown rice, water, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 45-50 minutes, or until the rice is cooked through and the water is absorbed. Fluff with a fork.

5.

Prepare the toppings: While the chicken and rice are cooking, prepare your desired toppings. Rinse and drain black beans, dice avocado, chop cilantro, etc.

6.

Assemble the bowls: Divide the brown rice among four bowls. Top with shredded or chopped roasted chicken, black beans, corn, avocado, salsa, Greek yogurt (if using), and cilantro. Add any other toppings you like.

7.

Serve immediately and enjoy!

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Nutritional Information

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Notes

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1.

For extra flavor, marinate the chicken for at least 30 minutes before roasting.

2.

You can use pre-cooked rotisserie chicken to save time.

3.

Feel free to customize the toppings to your liking. Other options include bell peppers, onions, tomatoes, and hot sauce.

4.

Store leftover chicken and rice separately in the refrigerator for up to 3 days. Reheat before serving.

5.

You can meal prep these bowls by assembling them in containers and storing them in the refrigerator for a quick and easy lunch or dinner during the week. Add the toppings right before eating to prevent them from getting soggy.

Category

• Main Course (American)

Keywords

brown rice roasted chicken bowl healthy gluten-free easy meal prep

Dietary

Gluten-Free Dairy-Free

Calories Per Serving

• Approximately 550-650 calories

Cook Time

• 45 minutes (Medium)

Total Time

• 1 hour 5 minutes

Equipment

  • • Baking sheet
  • • Parchment paper
  • • Medium saucepan
  • • Measuring cups and spoons
  • • Knife
  • • Cutting board

Approx. Cost

• $10-$15

Ingredients

Chicken

  • • 4 Bone-in, skin-on chicken thighs (About 6-8 oz each)
  • • 2 tablespoons Olive oil (For drizzling)
  • • 1 teaspoon Salt (Or to taste)
  • • 1/2 teaspoon Black pepper (Or to taste)
  • • 1 teaspoon Paprika (Optional, for color and flavor)
  • • 1/2 teaspoon Garlic powder (Optional, for flavor)

Rice

  • • 1 cup Brown rice (Long-grain or short-grain)
  • • 2 cups Water (For cooking the rice)
  • • 1/4 teaspoon Salt (For seasoning the rice)

Toppings (Suggestions)

  • • 1 cup Black beans (Canned, rinsed and drained)
  • • 1 cup Corn (Frozen or fresh)
  • • 1 Avocado (Diced)
  • • 1/2 cup Salsa (Your favorite kind)
  • • 1/4 cup Greek yogurt or sour cream (Optional)
  • • 2 tablespoons Cilantro (Chopped, for garnish)
  • • 1/2 cup Shredded cheese (Cheddar or Monterey Jack (optional))

Variations

  • • Iced tea
  • • Lemonade
  • • Light beer
  • • Sparkling water with lime