Description
A hearty and wholesome power bowl made with golden seared chicken, colorful sautéed vegetables, and brown rice, finished with a light savory glaze. Balanced, customizable, and perfect for meal prep.
Ingredients
- For the chicken:
- 1 chicken breast or boneless skinless thigh (6 oz / 170 g)
- 1 teaspoon olive oil
- 1/2 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- For the vegetables:
- 1/2 cup sliced bell peppers
- 1/4 cup broccoli florets
- 1/4 cup sliced zucchini
- 1/4 cup carrot sticks
- 1/4 cup green beans, trimmed
- 1 teaspoon olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- For the sauce:
- 1 tablespoon soy sauce
- 1/2 teaspoon honey or maple syrup
- 1/2 teaspoon lemon or lime juice
- 1/4 teaspoon chili flakes or black pepper
- For serving:
- 1/2 cup cooked brown rice
Instructions
- Cook the brown rice according to package instructions. Fluff and keep warm.
- Season the chicken with paprika, garlic powder, salt, and pepper. Heat 1 tsp olive oil in a skillet over medium heat. Cook chicken 4–5 minutes per side until golden and fully cooked. Remove and slice.
- In the same skillet, heat remaining olive oil. Add bell peppers, broccoli, zucchini, carrots, and green beans. Sauté 4–5 minutes until tender-crisp. Season with salt and pepper.
- In a small bowl, whisk soy sauce, honey, lemon juice, and chili flakes. Pour over chicken and vegetables. Toss to coat.
- To serve, add brown rice to a bowl, top with chicken and vegetables, and drizzle with remaining sauce.
Notes
- Let the chicken rest briefly before slicing to keep it juicy.
- Substitute chickpeas for a vegetarian version.
- Use frozen vegetables if fresh aren’t available—just drain moisture well.
- Swap brown rice with quinoa or white rice as desired.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 480
- Sugar: 5g
- Sodium: 650mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 7g
- Protein: 35g
- Cholesterol: 85mg
