High Protein Lemon Herb Chicken and Rice Bowl
Bright, zesty, and packed with protein, the High Protein Lemon Herb Chicken and Rice Bowl is a nutritious and flavorful meal that’s perfect for lunch or dinner. This recipe features juicy, marinated chicken breasts infused with the tangy essence of lemon, aromatic garlic, and fragrant herbs like oregano and thyme. Paired with a wholesome wild rice blend and a vibrant mix of fresh vegetables—like baby spinach, cherry tomatoes, and crunchy cucumber—this dish is as refreshing as it is filling. A touch of crumbled feta cheese and a sprinkle of lemon zest bring the flavors together, while the option to serve it warm or cold makes it versatile for any time of year. With just 15 minutes of prep time and a focus on high-quality ingredients, this protein-packed recipe is ideal for anyone seeking a healthy, Mediterranean-inspired meal.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 4 tablespoons lemon juice
- 3 tablespoons olive oil
- 2 cloves garlic cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup wild rice blend
- 2 cups water
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach
- 1 cup cucumber, diced
- 0.5 cup feta cheese, crumbled
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon lemon zest
Instructions
In a medium bowl, combine lemon juice, 2 tablespoons of olive oil, minced garlic, oregano, thyme, salt, and black pepper.
Place the chicken breasts in a shallow dish and pour the lemon herb marinade over them. Cover and refrigerate for at least 30 minutes, allowing the flavors to meld.
While the chicken is marinating, rinse the wild rice under cold water. In a medium saucepan, combine the rice and water. Bring to a boil over medium-high heat, then reduce to a simmer, cover, and cook for about 35 minutes or until the rice is tender and has absorbed most of the water.
Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat. Remove the chicken from the marinade and place it in the skillet. Cook for 6-7 minutes on each side, or until the chicken is golden brown and cooked through.
Remove the chicken from the skillet and let it rest for a couple of minutes before slicing it into strips.
In a large bowl, combine the cooked wild rice, cherry tomatoes, baby spinach, cucumber, and feta cheese.
To serve, divide the rice and vegetable mixture among four bowls. Top each bowl with sliced chicken, a sprinkle of fresh parsley, and a pinch of lemon zest.
Serve the bowls warm or cold, adjusting seasoning with salt and pepper to taste.
Nutrition Facts
Calories |
2030 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 83.5 g | 107% | |
| Saturated Fat | 27.3 g | 136% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 396 mg | 132% | |
| Sodium | 3975 mg | 173% | |
| Total Carbohydrate | 165.8 g | 60% | |
| Dietary Fiber | 17.6 g | 63% | |
| Total Sugars | 16.2 g | ||
| Protein | 156.7 g | 313% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 836 mg | 64% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 2656 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
