High-protein bowls with marinated chicken, rice, sautéed vegetables and lime—great for meal prep or quick dinners.
# What You’ll Need:
→ Proteins
01 - 1.3 lb boneless, skinless chicken breasts or thighs (about 600 g)
→ Marinade
02 - 2 tablespoons olive oil
03 - 2 tablespoons low‑sodium soy sauce
04 - 2 garlic cloves, minced
05 - 1 teaspoon smoked paprika
06 - 1/2 teaspoon ground black pepper
07 - 1/2 teaspoon salt
→ Grains
08 - 1 cup uncooked brown or white rice (about 200 g)
09 - 2 cups water or low‑sodium chicken broth (about 500 ml)
→ Vegetables
10 - 1 red bell pepper, diced
11 - 1 cup broccoli florets
12 - 1 cup shredded carrots
13 - 1 cup cherry tomatoes, halved
→ Garnishes (optional)
14 - 2 tablespoons chopped fresh cilantro or parsley
15 - 1 tablespoon sesame seeds
16 - 1 lime, cut into wedges
# How to Make It:
01 - Combine olive oil, soy sauce, minced garlic, smoked paprika, black pepper and salt in a mixing bowl. Add chicken and turn to coat. Cover and refrigerate for at least 15 minutes, or up to overnight for deeper flavor.
02 - Rinse rice under cold water until water runs clear. Place rice and water (or broth) in a saucepan and bring to a boil. Reduce heat to low, cover and simmer until tender: 15–20 minutes for white rice or 30–35 minutes for brown rice. Remove from heat and let stand, covered, for 5 minutes before fluffing with a fork.
03 - Heat a grill pan or large skillet over medium‑high heat. Remove excess marinade from the chicken and place pieces in the hot pan. Cook 5–7 minutes per side, or until an instant‑read thermometer reaches 74°C (165°F) and juices run clear. Transfer to a cutting board, rest 5 minutes, then slice.
04 - Using the same pan, add bell pepper, broccoli and shredded carrots and sauté over medium‑high heat for 4–5 minutes, stirring occasionally, until vegetables are bright and just tender but still crisp.
05 - Divide cooked rice evenly among four bowls or meal‑prep containers. Top each portion with sliced chicken, sautéed vegetables and halved cherry tomatoes. Sprinkle with cilantro or parsley and sesame seeds, and serve with lime wedges to squeeze over before eating.
06 - Allow containers to cool to room temperature before sealing. Store in the refrigerator for up to 4 days. Reheat gently and add fresh lime or a fried egg or avocado on serving for added richness.
