Grilled Chicken and Veggie Bowl: A High-Protein, Flavorful Meal

This grilled chicken and veggie bowl is a delicious, protein-packed meal ideal for lunch or dinner. With juicy grilled chicken, nutty brown rice, crisp vegetables, and a touch of teriyaki sauce, it offers the perfect balance of flavors and nutrients. Whether you need post-workout fuel or a quick weekday meal, this bowl will keep you full and satisfied!

Key Information

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Number of Servings: 1
Serving Size: 1 bowl

Nutritional Information (Per Bowl)

• Calories: ~400
• Protein: 35g
• Carbohydrates: 35g
• Fat: 8g
• Fiber: 5g

Ingredients List

• 1 grilled chicken breast (120g)
• 1/2 cup cooked brown rice (100g)
• 1/2 cup steamed broccoli florets (75g)
• 1/2 cup sliced bell peppers (75g)
• 1 tbsp teriyaki sauce (15ml)

Optional toppings: Sesame seeds, sliced green onions, or crushed red pepper flakes.

Detailed Method of Preparation

1. Cook the brown rice: Rinse 1/4 cup of brown rice and cook it with 1/2 cup of water until soft (about 20 minutes). Let it cool slightly before assembling the bowl.
2. Grill the chicken: Season the chicken breast with salt, pepper, or your favorite spices. Grill it over medium heat for 6-8 minutes per side, or until fully cooked (internal temperature: 165°F / 75°C). Allow the chicken to rest for 5 minutes before slicing.
3. Steam the vegetables: While the rice and chicken are cooking, steam the broccoli and bell peppers for 4-5 minutes until tender but still crisp.
4. Assemble the bowl: Add the brown rice as a base, followed by the steamed vegetables and sliced grilled chicken on top.
5. Drizzle with teriyaki sauce: Pour the teriyaki sauce over the bowl and garnish with optional toppings like sesame seeds or green onions. Serve warm and enjoy!

Tips for Culinary Success

• Meal prep tip: Prepare multiple portions and store them in airtight containers for easy grab-and-go lunches throughout the week.
• Make it gluten-free: Use gluten-free teriyaki sauce or substitute it with tamari or coconut aminos.
• Vegetable alternatives: Swap in roasted zucchini, asparagus, or carrots based on your preferences or what you have on hand.
• Boost the flavor: Marinate the chicken in teriyaki sauce for 30 minutes before grilling for an extra burst of flavor.

Frequently Asked Questions (FAQs)

1. Can I use other grains instead of brown rice?
Yes! Quinoa, wild rice, or cauliflower rice work well as substitutes.

2. How do I store leftovers?
Store the components separately in the fridge for up to 3 days. Reheat the chicken and rice before assembling your bowl.

3. What protein alternatives can I use?
You can swap grilled chicken with tofu, shrimp, or lean beef to suit your dietary preferences.

This grilled chicken and veggie bowl is the perfect combination of simple ingredients and bold flavors, making it a great addition to your weekly meal rotation. Whether you enjoy it fresh or meal-prepped, it’s a nutritious option packed with 35 grams of protein to keep you fueled all day. Give it a try, and don’t forget to drizzle on that teriyaki sauce for an extra touch of savory goodness!