Description
This Quick High-Protein Dinner is a simple, filling meal made with chicken, rice, vegetables, and a light Greek yogurt sauce. It comes together in about 25 minutes and is perfect for busy evenings when you want a healthy meal without a lot of cooking.
Ingredients
For the Chicken
- 1 lb (450 g) boneless, skinless chicken breast, cut into bite-size pieces
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Bowl
- 2 cups cooked rice
- 1 cup broccoli florets
- 1 cup bell pepper, chopped
- 1/2 cup cherry tomatoes, halved
- 1/2 cup shredded carrots
- 1/4 cup red onion, sliced
- 1/4 cup pumpkin seeds, optional
Quick Yogurt Sauce
- 1/2 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon honey
- 1/2 teaspoon garlic powder
- Salt and black pepper, to taste
- 1–2 tablespoons water, as needed
Instructions
- Season the chicken: Toss the chicken with olive oil, paprika, garlic powder, Italian seasoning, salt, and pepper.
- Cook the chicken: Heat a large skillet over medium-high heat. Add the chicken and cook for 5–7 minutes, stirring often, until fully cooked.
- Cook the vegetables: Add the broccoli, bell pepper, carrots, and red onion to the skillet. Cook for 4–5 minutes until tender but still slightly crisp.
- Make the sauce: Mix the Greek yogurt, lemon juice, honey, garlic powder, salt, and pepper in a small bowl. Add water until smooth.
- Build the bowls: Divide the cooked rice between four bowls. Add the chicken and vegetables.
- Add the toppings: Add cherry tomatoes and pumpkin seeds if using.
- Finish with sauce: Drizzle the yogurt sauce over each bowl and serve warm.
Notes
Storage
Store the chicken, rice, and vegetables in airtight containers in the refrigerator for up to 4 days. Keep the sauce separate until serving.
Recipe Tips
- Use leftover cooked chicken and rice to make this meal even faster.
- Swap rice for quinoa, couscous, or roasted potatoes.
- Add spinach, cucumber, avocado, or your favorite vegetables.
- Use chicken thighs instead of chicken breast if you prefer.
- Add hot sauce or red pepper flakes for extra flavor.
- Prepare four portions at once for easy weekday lunches.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner, Lunch, Meal Prep
- Method: Stovetop