Description
A wholesome and satisfying meal packed with protein, ready in under 30 minutes.
Ingredients
Scale
- 1 pound (450 g) boneless, skinless chicken breast
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- Salt and pepper, to taste
- 2 cups (320 g) cooked brown rice or quinoa
- 1 cup (150 g) corn kernels (fresh, canned, or frozen)
- 1 cup (150 g) black beans, rinsed and drained
- 1 cup (150 g) cherry tomatoes, halved
- 1/2 cup (75 g) diced red onion
- 1/2 cup (75 g) shredded lettuce or baby spinach
- 1/4 cup (60 g) light ranch dressing
- 2 tablespoons BBQ sauce
- 1/4 cup (30 g) shredded cheddar cheese
- Optional: fresh cilantro or green onions for garnish
Instructions
- In a small bowl, mix together the olive oil, garlic powder, smoked paprika, salt, and pepper.
- Rub the mixture evenly over the chicken breasts, and let it marinate for about 10 minutes.
- Heat a grill pan or skillet over medium-high heat. Cook the chicken for 6–7 minutes on each side, until it reaches an internal temperature of 165°F (74°C). Allow the chicken to rest for 5 minutes, then slice it into strips.
- Cook brown rice or quinoa according to package directions while the chicken is cooking. Prepare your veggies by halving the cherry tomatoes, dicing the onion, shredding the lettuce, rinsing the beans, and heating the corn if frozen.
- Assemble your bowls: place cooked grains at the bottom and top with corn, beans, tomatoes, onion, greens, and sliced chicken.
- In a small bowl, mix the ranch dressing and BBQ sauce together. Drizzle this sauce over each bowl, sprinkle with shredded cheese, and add fresh cilantro or green onions on top if desired. Serve warm or chilled.
Notes
Great for meal prep and storing leftovers. Store in an airtight container in the refrigerator for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 6g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 8g
- Protein: 37g
- Cholesterol: 70mg