High Protein Dinner: Spring Chicken Bowl with Lemon Rice
A balanced high protein dinner bowl with golden seared chicken, fluffy lemon rice, and fresh spring vegetables. Structured, colorful, and perfect for meal prep.
Equipment
- Large Skillet
- Medium Saucepan
- Cutting board
- Knife
- Measuring Cups
- Measuring spoons
Ingredients
For the chicken
- 4 boneless skinless chicken breasts
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp dried oregano
- 1 tbsp olive oil
For the lemon rice
- 1 cup jasmine or basmati rice
- 2 cups water or low sodium broth
- 1 lemon zested and juiced
- 1 tbsp olive oil
- salt to taste
For the bowl toppings
- 1 cup cherry tomatoes halved
- 1 cup cucumber diced
- 1/2 red onion thinly sliced
- 2 cups baby spinach or arugula
- 2 tbsp fresh parsley chopped
- feta or greek yogurt optional
Instructions
- Rinse rice thoroughly. Bring water or broth to a boil, add rice, reduce heat, cover and simmer 15 minutes. Remove from heat and let rest 5 minutes. Fluff and stir in lemon zest, lemon juice, olive oil, and salt.
- Season chicken with salt, pepper, paprika, garlic powder, and oregano.
- Heat olive oil in a skillet over medium-high heat. Cook chicken 5 to 6 minutes per side until golden and internal temperature reaches 165°F (74°C). Rest before slicing.
- Prepare fresh toppings by slicing vegetables and chopping parsley.
- Assemble bowls with lemon rice as the base. Add sliced chicken and arrange vegetables in sections. Garnish with parsley and optional feta or yogurt.
Notes
For meal prep, store rice and chicken separately from fresh vegetables. Reheat gently and assemble bowls fresh to maintain texture.