Lemon Chicken Rice Bowl
634
Calories
56g
Protein
60g
Carbs
19g
Fat
Sliced chicken over white rice with cucumber, tomato, and a lemon olive oil drizzle.
Kcal 634 · Protein 56 g · Carbs 60 g · $ 4.00 per serving
Protein 56g · Carbs 60g · Fat 19g
12 min
Prep
19 min
Cook
$ 4
Per Plate
634
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 5 oz chicken breast
- 1 cup cooked white rice
- 1.5 cups cooked broccoli (from about 2 cups raw florets)
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1/2 cucumber, peeled and diced
- 1/2 cup diced tomato
- 1 tbsp olive oil
- 1/2 lemon
- 10 oz chicken breast
- 2 cups cooked white rice
- 3 cups cooked broccoli (from about 4 cups raw florets)
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 1 cucumber, peeled and diced
- 1 cup diced tomato
- 2 tbsp olive oil
- 1 lemon
- 20 oz chicken breast
- 4 cups cooked white rice
- 6 cups cooked broccoli (from about 8 cups raw florets)
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 2 cucumber, peeled and diced
- 2 cups diced tomato
- 4 tbsp olive oil
- 2 lemon
- 30 oz chicken breast
- 6 cups cooked white rice
- 9 cups cooked broccoli (from about 12 cups raw florets)
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 3 cucumber, peeled and diced
- 3 cups diced tomato
- 6 tbsp olive oil
- 3 lemon
- 40 oz chicken breast
- 8 cups cooked white rice
- 12 cups cooked broccoli (from about 16 cups raw florets)
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 4 cucumber, peeled and diced
- 4 cups diced tomato
- 8 tbsp olive oil
- 4 lemon
Before You Start
Pat the chicken dry and season it, cut the broccoli, dice the cucumber and tomato, and have the cooked rice ready.
How To Make It
- Warm the olive oil in a skillet over medium high heat, about 1 minute, until it shimmers.
- Add the chicken and sear 5 to 6 minutes a side, until golden and it reaches 165°F in the center with no pink, then set it aside to slice.
- Add the broccoli to the pan and cook 4 to 5 minutes, until bright green and just tender.
- Add the spinach and cook 1 to 2 minutes, until wilted.
- Spoon the cooked rice into a bowl and top with the broccoli, spinach, cucumber, and tomato.
- Lay the sliced chicken on top, drizzle with the lemon, and serve.
Fix It: If the chicken is golden outside but not yet 165°F inside, lower the heat and cover the pan for a few minutes so it cooks through without burning.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 19 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories634
- Protein56g
- Carbs60g
- Fat19g
- Fiber8g
- Sodium176mg
Bonus Benefits
- Inflammation
- A Healthy Weight
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Chicken: lean protein, reported to keep you full.
Olive Oil: monounsaturated fat, reported to look after your heart.
Chicken: lean protein, reported to keep you full.
Olive Oil: monounsaturated fat, reported to look after your heart.
Tools For This Recipe
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