American
Grilled chicken and brown rice bowl
The classic gym plate: lean chicken, brown rice, vegetables.
- 37minutes
- 8servings
- 642kcal each
- 55gprotein
Ingredients
The amounts here and inside every step follow this number.
- Chicken breast 1.6 kg
- Brown rice 600 g
- Broccoli 800 g
- Bell pepper 4
- Olive oil 4 tbsp
- Lemons 4
- Black pepper 4 tsp
From the cupboard
- Salt, about 4 teaspoons in total
- Water: 2½ cups for every cup of brown rice
- Brown rice takes longer than white — start it first
What you will need
Pot with lid (rice), Grill pan or heavy frying pan, Tongs, Steamer basket or sieve, Knife and board
Method
-
1
Start the brown rice 25 min
Rinse the rice, then boil it with 2½ cups water per cup of rice and a pinch of salt. Cover and cook on low.
In this step
- Brown rice600 g
- Waterabout 8 cups (1890 ml) for 3¼ cups of rice
Ready when: Grains are tender with a slight bite and the water is gone.
-
2
Flatten the chicken 6 min
Cut each breast in half through the middle so it is an even thickness. Season both sides with salt, pepper and a little oil.
In this step
- Chicken breast1.6 kg
- Bell pepper4
- Olive oil4 tbsp
Ready when: Even pieces about 1.5 cm thick — they cook through without drying.
-
3
Grill the chicken 14 min
Heat the pan until a drop of water dances. Cook the chicken without moving it, then turn once.
Ready when: Dark grill lines and no pink in the middle when you cut one.
-
4
Rest, then slice 5 min
Move the chicken to a plate and leave it. Resting keeps the juice inside.
Ready when: Juices settle; the board stays fairly dry when you slice.
-
5
Steam the vegetables 6 min
Steam the broccoli and sliced pepper over a little boiling water.
In this step
- Broccoli800 g
Ready when: Bright green and just tender when pierced.
-
6
Build the bowls 4 min
Rice on one side, vegetables on the other, sliced chicken on top, then squeeze over the lemon.
In this step
- Lemons4
Ready when: About 55g protein a bowl.
Cook Grilled chicken and brown rice bowl from what you already have.
The app checks your pantry first, scales the recipe for your table, builds the shopping list for what is missing and keeps the timers running while you cook.
