Colorful Chicken Rice Bowl

Nutrition · per serving

Steps

1. 1

   Wash the rice thoroughly until the water runs clear; combine rice with water in a small pot and bring to a boil over high heat.

   120 g (approx. 1 cup) Whole grain rice (dry)300 ml (for rice) Water
2. 2

   Reduce heat and let the whole grain rice simmer gently for 30–35 minutes on low heat until the water is absorbed and the rice is cooked but still firm; remove the pot from the heat and let it rest for 3 minutes.

   120 g (approx. 1 cup) Whole grain rice (dry)
3. 3

   While the rice is cooking, pat the chicken breast dry and mix well in a bowl with olive oil, lemon juice, paprika powder, cumin, chili flakes, salt, and pepper. Let it marinate for at least 8 minutes (short marination is sufficient for thin fillets).

   300 g (2 x approx. 150 g) Chicken breast fillets15 ml (1 tbsp) Olive oil15 ml (1 tbsp), fresh Lemon juice1 tsp Paprika powder (sweet)1/2 tsp Ground cumin1/4 tsp (optional) Chili flakes1 tsp, divided Salt1/2 tsp, freshly ground Black pepper
4. 4

   Heat 1 tsp of olive oil in a large pan. Add the chicken breast (with excess marinade) to the pan and fry over medium heat for 4–5 minutes on each side until the internal temperature reaches 74 °C or the meat is completely white and the juices run clear. Then let the chicken rest for 3 minutes and slice it.

   300 g (2 x approx. 150 g) Chicken breast fillets
5. 5

   In the same pan, sauté the carrots, bell pepper, and zucchini with a pinch of salt for 5–6 minutes until they are soft but still have a bite. Finally, add the chickpeas and warm for 1–2 minutes.

   100 g (1 medium), cut into fine sticks Carrots120 g (1 small), sliced Red bell pepper120 g (1 small), cut into half slices Zucchini1 tsp, divided Salt160 g (drained, 1 can ≈ 240 g, approx. 160 g used here) Cooked chickpeas
6. 6

   For the dressing, mix plain yogurt with lemon zest, honey or maple syrup, olive oil, and salt/pepper until smooth. Taste and add more lemon juice or salt if needed.

   120 g (approx. 1/2 cup), preferably 1.5–3.5 % Plain yogurt1/2 tsp, finely grated Lemon zest10 g (approx. 1 tsp) Honey or maple syrup5 ml (1 tsp) Olive oil (for dressing)to taste Salt and pepper (for dressing)
7. 7

   Fluff the cooked rice with a fork and divide it between two bowls; top with baby spinach or arugula and arrange the warm vegetable-chickpea mix (from step 5) alongside.

   120 g (approx. 1 cup) Whole grain rice (dry)80 g Baby spinach or arugula160 g (drained, 1 can ≈ 240 g, approx. 160 g used here) Cooked chickpeas100 g (1 medium), cut into fine sticks Carrots120 g (1 small), sliced Red bell pepper120 g (1 small), cut into half slices Zucchini
8. 8

   Place the sliced chicken (from step 4) on the bowls, drizzle with the yogurt dressing (from step 6), and serve with chopped parsley and a lemon slice.

   300 g (2 x approx. 150 g) Chicken breast fillets120 g (approx. 1/2 cup), preferably 1.5–3.5 % Plain yogurt1 tbsp Chopped parsley or herbs of choicefor serving Lemon slices

Origin & History

Simple, nutritious bowls are a modern fusion of Mediterranean flavors and bowl culture, focusing on balanced macronutrients. Ingredients like chickpeas and olive oil come from classic Mediterranean cuisine, combined with whole grain rice for sustained energy.