Description
A balanced, one-bowl meal combining tender chicken, fluffy rice, and vibrant vegetables for meal prep. Packed with 45g of protein per serving and bold Asian-inspired flavors.
Ingredients
1.5 lbs chicken breast, boneless, skinless
1 15-oz can chickpeas, drained and rinsed
1 1/3 cups brown rice, uncooked
2 bell peppers (any color), halved and deseeded
4 tbsp tamari (gluten-free optional)
1 tbsp grated fresh ginger
1 tbsp oil (e.g., olive or avocado)
1 tsp maple syrup
Instructions
Preheat oven to 400°F. Toss chicken with 2 tbsp tamari and 1 tsp oil. Roast 20-25 minutes.
While chicken cooks, measure rice into a saucepan, add 2 cups water, and bring to a boil.
Chop bell peppers into 1/2-inch strips. Set aside with chickpeas.
Near end of roasting time, pat chicken dry and broil 2-3 minutes for crisp edges.
Simmer rice covered 16-18 minutes, then fluff with a fork.
Heat 1 tbsp oil in a skillet. Sauté peppers and chickpeas with remaining tamari, ginger, and 1 tsp maple syrup.
Portion rice into 4 bowls, layer with sliced chicken and veggie-chickpea mix. Add optional toppings like sesame seeds or lime.
Notes
For gluten-free: use tamari labeled gluten-free.
Meal prep: Store in airtight containers up to 4 days.
Serving ideas: Add pickled radishes, sesame seeds, or chopped scallions for garnish.
- Prep Time: 10
- Cook Time: 30
- Category: Lunch
- Method: Roasting, Steaming, Stir-frying
- Cuisine: Asian-inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 370
- Sugar: 4g
- Sodium: 800mg
- Fat: 9g
- Saturated Fat: 2g
- Carbohydrates: 38g
- Fiber: 6g
- Protein: 45g
- Cholesterol: 80mg