Servings: 5 People
Calories: 575kcal
Ingredients
Grilled Chicken Thighs
- 1kg (2.2lb) - Chicken Thigh, Boneless & Skinless
- 2 ½ Tbsp (50g) - High Protein Yogurt
- 1 Tbsp (20ml) - Olive Oil
- ¼ - Lemon, Juiced
- 3 - Garlic Cloves, Grated
- 1 tsp (4g) - Smoked Paprika
- 1 tsp (4g) - Ground Cumin
- 1 tsp (2g) - Dried Oregano
- ½ tsp (2g) - Ground Coriander
- Salt & Pepper
Lemon Garlic Rice
- 300g (10.5oz) - Basmati Rice, Washed
- 600g (600ml) - Cold Water
- 2 tsp (10ml) - Olive Oil
- 2 - Garlic Cloves, Grated
- ¼ - Lemon, Juiced
- Salt
Salad
- 100g (3.5oz) - Lettuce of Choice
- 200g (7.05oz) - Cherry Tomatoes, Halved
- ½ - Cucumber, Diced
- ½ - Red Onion, Thinly Sliced
- 1 Tbsp (20ml) - Olive Oil
- 1 Tbsp (20ml) - Lemon Juice or Red Wine Vinegar
- Seasoning to Taste
High-Protein Garlic Yogurt Sauce
- ⅔ Cup (180g) - High Protein Yogurt
- 1 - Garlic Cloves, Grated
- ¼ - Lemon, Juiced
- Seasoning to Taste
Instructions
Chicken
- In a large bowl, whisk together the yogurt, olive oil, lemon juice, garlic, and spices. Add the chicken thighs and toss until well-coated.
- Cover and marinate in the fridge for at least 2 hours or overnight. Grill the chicken on a hot skillet, grill pan, or BBQ for 5–6 minutes per side, or until it is nicely charred and cooked through (internal temperature of 74°C). Let rest for 5 minutes, then slice into strips for serving.
Rice
- In a pot, heat the olive oil and lightly sauté the garlic until fragrant. Add the rice and stir to coat in the oil. Pour in the water or stock and season with salt. Bring to a boil, then reduce the heat to low. Cover and cook for 12 minutes until the rice is fluffy and the liquid is absorbed. Remove from heat, let sit covered for 4 minutes, then fluff with a fork. Stir in lemon zest and juice.
Salad
- Add the lettuce, tomato, cucumber, and onion to a large bowl. Just before serving, drizzle with olive oil and lemon juice. Season with salt and pepper and toss to coat. For meal prep, store the salad dry and dress it right before eating to avoid sogginess.
Yogurt Sauce
- Combine all ingredients in a bowl and mix until smooth. Adjust seasoning to taste. Keep refrigerated and serve cold.
Nutrition Guide
Nutrition Facts
High Protein Spiced Chicken Bowl
Serving Size
450 g
Amount per Serving
Calories
575
% Daily Value*
Fat
13
g
20
%
Saturated Fat
2.3
g
14
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
7
g
Cholesterol
149.9
mg
50
%
Sodium
143.6
mg
6
%
Potassium
1015
mg
29
%
Carbohydrates
54
g
18
%
Fiber
1.5
g
6
%
Sugar
3.7
g
4
%
Protein
53
g
106
%
Vitamin A
236
IU
5
%
Vitamin C
52
mg
63
%
Calcium
114
mg
11
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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