Grilled Chicken Power Bowl

If you cook one thing on Sunday, make it this.

Grilled chicken, a whole-food carbohydrate, roasted vegetables, and something fresh and crunchy. Four bowls, four days of lunches that do not go soft in the fridge.

The dressing is olive oil and lemon, so nothing here needs a heavy creamy sauce to taste like a real meal.

Prep time

15 minutes

Cook time

25 minutes

Total time

40 minutes

Servings

4 servings

Ingredients

• 4 skinless chicken breasts (about 6 oz / 170 g each)
• 1 1/2 cups uncooked brown rice or quinoa
• 3 cups mixed vegetables such as broccoli, bell pepper, and zucchini, chopped
• 4 cups mixed greens
• 1 large cucumber, sliced
• 2 cups cherry tomatoes, halved
• 3 tablespoons extra-virgin olive oil, divided
• Juice of 1 to 2 lemons
• 2 cloves garlic, minced
• 1 teaspoon dried oregano, plus paprika and black pepper to taste
• Fresh parsley to finish

Instructions

1. 1Cook the rice or quinoa according to the package directions and set aside.
2. 2Heat the oven to 425F (220C). Toss the chopped vegetables with 1 tablespoon of olive oil, pepper, and a pinch of salt, spread on a sheet pan, and roast 20 to 25 minutes until the edges caramelise.
3. 3Meanwhile, season the chicken with oregano, paprika, pepper, and a little salt.
4. 4Grill or pan-sear over medium-high heat, about 5 to 7 minutes per side, until the internal temperature reaches 165F (74C).
5. 5Let the chicken rest 5 minutes, then slice against the grain.
6. 6Whisk the remaining 2 tablespoons olive oil with the lemon juice and garlic to make the dressing.
7. 7Build each bowl with rice, greens, roasted vegetables, cucumber, and tomato, then top with sliced chicken.
8. 8Spoon over the dressing, scatter parsley, and serve. For meal prep, keep the dressing separate until you eat.

Approximate Nutrition Per Serving

Values are approximate. Brands, portion sizes, and ingredient substitutions can change the totals.

Simple Substitutions & Variations

• Swap chicken for turkey breast, lean steak, salmon, or baked tofu.
• Use farro, barley, sweet potato, or roasted potatoes in place of the rice.
• Lower the carbohydrate by halving the grain and doubling the greens.
• Add feta, olives, or a spoonful of hummus for a Mediterranean version.
• Cook the chicken in advance and the bowls come together in under five minutes.