When it comes to easy, reliable meals, chicken and rice remains one of the most practical options. It uses simple ingredients, requires basic cooking skills, and delivers a balanced combination of protein and carbohydrates. This Chicken and Rice Protein Bowl is designed for everyday cooking, making it ideal for busy schedules, meal prep, or anyone looking for a straightforward high-protein dish that fits into a consistent eating routine.
Why This Meal Works
This recipe focuses on simplicity and balance. Chicken breast provides lean, high-quality protein that supports muscle repair and keeps you feeling full. Rice supplies carbohydrates that help maintain energy levels throughout the day. Together, they create a satisfying meal without unnecessary ingredients or complicated preparation steps. This dish can be eaten for lunch or dinner and can be adjusted easily based on portion size.
Ingredients
- 200 grams chicken breast
- 1 cup cooked white or brown rice
- 1 teaspoon olive oil
- Salt to taste
- Black pepper to taste
- Paprika or garlic powder (optional)
Step-by-Step Cooking Method
Start by seasoning the chicken breast with salt, black pepper, and paprika. Heat a pan over medium heat and add the olive oil. Place the chicken in the pan and cook for about 5–6 minutes per side, or until it turns golden and is fully cooked through. Remove the chicken from the pan and allow it to rest for a few minutes before slicing. This helps retain moisture and improves texture.
While the chicken rests, prepare the rice if it is not already cooked. Place the rice in a bowl and top it with the sliced chicken. Serve warm.
Calories and Nutrition Breakdown (Approximate)
- Total Calories: 520–550 kcal
- Protein: 45–50 grams
- Carbohydrates: 55–60 grams
- Fats: 10–12 grams
This nutritional balance makes the meal filling without being heavy. Portions can be adjusted depending on individual calorie needs.
Meal Prep and Storage Tips
This chicken and rice bowl is excellent for meal prep. Store cooked chicken and rice in separate airtight containers in the refrigerator for up to three days. Reheat gently to avoid drying out the chicken. You can also swap white rice for brown rice or add vegetables like broccoli or carrots without changing the core structure of the meal.
