Chicken Burrito Bowl

Name: Chicken Burrito Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 2 fillet Chicken Breast (Boneless, Raw); 1/3 cup, dry Brown Rice (Raw, Unenriched); 2 cups, mixed greens Lettuce (Cos Or Romaine); 1/2 cup, drained and rinsed Beans (Black, Canned); 1 small, sliced Hass Avocado; 1/3 cup, cherry, quartered Tomatoes (Grape); 1/2, diced Onions (Red); 2 tablespoons Plain Nonfat Greek Yogurt; 1, sliced Peppers (Jalapeno); 2 tablespoons, for marinade Olive Oil (Extra Virgin); 1 tablespoon Lime juice; 1/4 teaspoon Paprika; 1/4 teaspoon Ground cumin; 1/4 teaspoon Chili powder; 1/4 teaspoon Garlic powder; 1/4 teaspoon Onion powder; 1/4 teaspoon Dried oregano; to taste Salt; to taste Black pepper; a handful, to garnish Fresh cilantro

<p>Rice, black beans, chicken and avocado in a bowl — 47 g of protein, no tortilla.</p>

612kcal per serving

42.8gprotein

54.3gcarbs

25.5gfat

Estimated; may vary.

Prep15 min

Cook15 min

Total30 min

Makes1 serving

Difficultyeasy

A burrito bowl built on a proper marinade — olive oil, lime and six dry spices — rather than on a sauce poured over at the end. One bowl is 612 calories with 43 g of protein and 12 g of fiber.

Two details separate this from a pile of ingredients in a bowl. Season the rice with lime and cilantro while it is warm, and rest the chicken five minutes before slicing it.

Greek yogurt stands in for sour cream: same tang, a little less fat, and it adds protein instead of taking it away.

Ingredients

Chicken Breast (Boneless, Raw)2 fillet (140 g)
Brown Rice (Raw, Unenriched)1/3 cup, dry (37 g)
Lettuce (Cos Or Romaine)2 cups, mixed greens (47 g)
Beans (Black, Canned)1/2 cup, drained and rinsed (64 g)
Hass Avocado1 small, sliced (68 g)
Tomatoes (Grape)1/3 cup, cherry, quartered (25 g)
Onions (Red)1/2, diced (28 g)
Plain Nonfat Greek Yogurt2 tablespoons (17 g)
Peppers (Jalapeno)1, sliced (7 g)
Olive Oil (Extra Virgin)2 tablespoons, for marinade (7 g)
Lime juice1 tablespoon (15 g)
Paprika1/4 teaspoon
Ground cumin1/4 teaspoon
Chili powder1/4 teaspoon
Garlic powder1/4 teaspoon
Onion powder1/4 teaspoon
Dried oregano1/4 teaspoon
Saltto taste
Black pepperto taste
Fresh cilantroa handful, to garnish (2 g)

Cook’s tips

Season the rice, not just the chicken. Lime and cilantro stirred through it is the difference between a bowl and a pile of ingredients.
Rest the chicken five minutes before slicing, and cut against the grain.
Greek yogurt in place of sour cream saves around 40 calories per bowl and adds protein instead of removing it.
Contains: milk (Greek yogurt).
Naturally gluten-free. For meal prep, build everything except the avocado — slice that fresh, it browns within about twenty minutes.

Method

Wash your hands and all surfaces before you start.
Mix the olive oil, half the lime juice, paprika, cumin, chili powder, garlic powder, onion powder, oregano, salt and pepper in a bag or bowl. Add the chicken and turn it until evenly coated.
Leave it 15 minutes if you have time. The acid and oil do most of their work in the first quarter of an hour.
Heat a grill pan over medium-high heat. Cook the chicken 5 to 7 minutes per side, until it reaches 165°F (74°C).
Rest the chicken on a board 5 minutes before slicing. Cut straight off the heat and the juice ends up on the board.
Stir the remaining lime juice, chopped cilantro, salt and pepper through the warm rice. Seasoning the rice is what stops the bowl being bland underneath.
Layer the greens in a bowl, add the rice, then the sliced chicken.
Divide the beans, tomatoes, red onion and avocado between the bowls. Finish with the Greek yogurt, jalapeño and more cilantro.

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