Chile Lemon Rice Bowls
Chile Lemon Rice Bowls made with chicken thighs in a yogurt marinade with garlic, onion, lemon juice and a combination of vegetables and rice. This recipe uses shredded cabbage to add volume to the meal without increasing the caloric load by too much.
Servings: 5 servings
Calories: 473kcal
Ingredients
For the Rice
- 3 cups cooked rice
For the Chicken
- 2 lbs boneless skinless chicken thighs
- ⅔ cup plain nonfat Greek yogurt
- 1 tbsp chili powder
- 1 tbsp onion powder
- 1 tbsp garlic powder
- 1 tsp salt
- 1 tbsp lemon juice
For the Vegetables
- 2 medium bell peppers any color works
- 1 small onion
- 12 oz shredded cabbage
- 1 chile pepper optional
- 1 tsp onion powder
- 1 tsp chili powder
- 2 tbsp oil
- 1 tbsp minced garlic
- 1 tbsp lemon juice
- 8 oz tomato sauce
- 1 small tomato optional
- ¼ cup chopped cilantro optional
Instructions
For the Chicken
- Preheat your oven to 425°F (217°C).
- Into a large bowl, add the Greek yogurt, 1 tbsp each of onion powder, garlic powder, chili powder and lemon juice, as well as 1 tsp of salt. Mix to combine.
- Add in the chicken thighs and coat all of the cracks and crevices of the chicken with the yogurt marinade.
- Line a sheet pan with foil and lay the chicken thighs smooth side down on the sheet pan, ensuring enough space between each thigh to promote proper browning.
- Roast the chicken for 10-12 minutes.
- After 10-12 minutes, turn the oven to broil and place the sheet pan on the top rack, under the broiler if it is not already there. Watch the chicken closely as it will be prone to burning.
- Broil the chicken for 3-5 minutes on each side until you are happy with the level of browning on the chicken.
- Once finished, remove from the oven and allow it to rest before cutting into a large dice.
For the Rice
- Cook enough rice to yield 3 cups (450g) of cooked rice. 1 cup of dry rice will make between 2-3 cups of rice depending on what kind you use.
For the Vegetables
- Wash and cut all of your vegetables to prepare for cooking. Cut the peppers and the onion into a medium dice.
- Mince some garlic until you have 1 tbsp worth.
- For the cabbage I use the preshredded stuff in the bag. If you buy a head of cabbage, shred it into thin slices.
- For the chile, you can use a jalapeño, serrano, or a red chile if you decide to use one. It is not necessary for this recipe but if you would like a bit more heat, cut one into a small dice and add it to the vegetables.
- I like to top each dish with cilantro and fresh tomatoes. This is optional. If you decide to do this, roughly chop the cilantro into small pieces and cut the tomato into a medium dice, removing the seeds first from the center.
- In a large skillet over medium heat, add about 1 tbsp of oil. Once the oil is hot, add in the onion powder and chili powder and allow the spices to bloom for about 30 seconds.
- Add in the remaining 1 tbsp of oil if needed and dump in your onions and peppers. Season lightly with salt and mix the spices into the vegetables.
- Cook the vegetables for about 3-5 minutes and then add in the shredded cabbage and garlic. Mix to combine and cook for about 1-2 minutes.
- Add in the tomato sauce and stir into the vegetables. Allow this to cook for 3-5 minutes and cook out the raw tomato flavor.
- Add in 3 cups (450g) of cooked rice, all of the diced chicken, 1 tbsp of lemon juice, and salt and pepper to taste.
Plating
- This recipe makes 5 servings. Divide the contents of the pan evenly between 5 meal prep containers.
Video
Nutrition
Calories: 473kcal | Carbohydrates: 43g | Protein: 44g | Fat: 14g