Grilled Chicken Rice Bowl
Juicy chicken, warm brown rice and colourful vegetables, finished with avocado and a squeeze of lemon. An uncomplicated lunch worth looking forward to.
Nutrition per serving · Estimated
Why you’ll like it
Ingredients
Quantities update with servings. Nutrition remains per serving. Tick ingredients as you go.
1 tsp smoked paprika, ½ tsp garlic powder, lemon juice, black pepper and a small pinch of salt. Seasonings are not included in the estimates.
Let’s make it
- 1
Cook the brown rice according to the pack, allowing about 25 minutes. Keep a lid on and let it rest once tender.
- 2
Slice the chicken horizontally into even, thinner pieces. Coat with the olive oil, paprika, garlic powder and black pepper.
- 3
Heat a non-stick grill pan over medium-high heat. Cook the chicken for about 5–7 minutes per side, depending on thickness. Check the centre reaches 75°C for 30 seconds, or 70°C for 2 minutes. Rest for 3 minutes before slicing.
- 4
Steam the broccoli for 4–6 minutes until tender with a little bite. Halve the tomatoes and slice the avocado.
- 5
Divide the rice and vegetables between two bowls. Top with sliced chicken and avocado, then add lemon juice to taste.
Simple substitutions
- Use turkey breast in place of chicken; check that it is cooked through.
- Use frozen broccoli straight from the freezer and cook according to its pack.
- Swap brown rice for another cooked grain. Recalculate nutrition if ingredients change.
Storage & meal prep
For rice, cool as quickly as possible, ideally within one hour. Refrigerate promptly and use within 24 hours. Reheat only once, until steaming hot throughout. Store the avocado separately and add just before serving. For later meals, freeze cooled portions promptly instead of keeping rice for several days.
Food-safety reference: Food Standards Agency guidance.
Nutrition, at a glance
Estimated per serving for the base ingredients. Product labels, cooking changes and optional seasonings can affect the totals. Changing servings scales ingredient quantities, not these per-serving values.
| Per serving | Estimate |
|---|---|
| Energy | 505 kcal |
| Protein | 45 g |
| Carbohydrate | 46 g |
| Fat | 14 g |
| Fibre | 7.9 g |
Allergens: No listed major allergens in the base ingredients; check seasonings and product labels.
How these estimates were calculated
Each ingredient weight is multiplied by a representative per-100-g value, then divided by the base serving count. The values below are disclosed assumptions, not a claim of laboratory testing or exact values from a specific brand. Energy may not equal rounded macros because of fibre, source conventions and rounding.
| Ingredient | kcal / 100 g | P / C / F (g) |
|---|---|---|
| Chicken breast, raw | 110 | 23 / 0 / 1.5 |
| Brown rice, dry | 360 | 7.5 / 76 / 2.7 |
| Broccoli | 34 | 2.8 / 4 / 0.4 |
| Cherry tomatoes | 18 | 0.9 / 2.7 / 0.2 |
| Avocado flesh | 160 | 2 / 1.8 / 14.7 |
| Olive oil | 900 | 0 / 0 / 100 |
A few useful questions
Can I use microwave rice?
Yes. Use the equivalent cooked portion from the pack, and follow its heating and storage instructions. The recipe weights refer to dry rice, so do not substitute the same weight of cooked rice.
Is this suitable for several days of meal prep?
Freeze additional portions promptly after cooling. Refrigerated cooked rice should be used within 24 hours under UK Food Standards Agency guidance.
Recipe development note
This is an original example recipe and has not yet been kitchen-tested. Times are a guide; check doneness and follow product instructions. Read our recipe standards.
