Grains & Greens Bowl: Chicken Protein Bowl Recipe

Rinse the brown rice in a fine mesh sieve under cold water until water runs clear. Combine the rinsed rice, 2 cups water, 1 tbs olive oil and 1 tsp salt in a medium saucepan. Bring to a boil over high heat.

Once boiling, reduce heat to low, cover, and simmer for 40–45 minutes until rice is tender and water is absorbed. Remove from heat and let sit, covered, for 10 minutes. Fluff with a fork before serving.

While rice cooks, prepare the chicken: pat 1 lb chicken breast dry and slice into 3/4–1 inch strips or 1-inch cubes for faster cook time.

In a bowl, whisk together 1 tbs olive oil, 1 tbs lemon juice, 1 tsp minced garlic, 1 tsp smoked paprika, 1/2 tsp ground cumin, 3/4 tsp salt and 1/2 tsp black pepper. Add the chicken pieces and toss to coat. Let marinate at room temperature 10–15 minutes (or refrigerate up to 2 hours).

Heat a large nonstick skillet over medium-high heat. Add a light drizzle of oil or spray. Add marinated chicken in a single layer and cook 3–4 minutes per side (5–7 minutes total depending on size) until internal temperature reaches 165°F (74°C) and edges are golden. Remove from pan and let rest 3 minutes, then slice if needed.

While chicken finishes, prepare vegetables: place 4 cups baby spinach in a large bowl. Add 1/2 cup shredded carrots, 3/4 cup diced cucumber, 3/4 cup halved cherry tomatoes and 1/4 cup thinly sliced red onion. Toss gently to combine.

Make the dressing: in a small bowl whisk together 1/4 cup plain Greek yogurt, 1 tsp olive oil, 1 tbs lemon juice, 1 tsp honey, 1/2 tsp Dijon mustard, 1/4 tsp salt and 1/4 tsp black pepper. Add up to 1 tbs water to reach a pourable consistency. Taste and adjust salt, lemon or honey as desired.

Warm the cooked rice briefly if needed. Divide rice between 2 bowls (about 1/2 cup cooked rice per bowl if using 1 cup dry yields ~3 cups cooked; adjust as preferred).

Arrange half the spinach and vegetable mixture over the rice in each bowl.

Top each bowl with half the cooked chicken pieces, half a sliced avocado, 1 tbs toasted pumpkin seeds and 2 tbs crumbled feta per bowl.

Drizzle dressing over each bowl (about 1.5–2 tbs per bowl) or serve on the side. Finish with an extra squeeze of lemon or a grind of black pepper if desired.