High-Protein Chicken Rice Bowl (52g Protein)

Nutrition Facts (per serving)

Ingredients

For the bowl:

• 200g chicken breast
• 150g cooked white rice (from ~65g dry)
• 1 cup broccoli florets
• 1/2 red bell pepper, sliced
• 1 tbsp olive oil
• Salt, pepper, garlic powder to taste

For the sauce:

• 100g non-fat Greek yogurt
• 1 tbsp lemon juice
• 1 clove garlic, minced
• 1 tbsp fresh parsley
• Salt to taste

Instructions

1. Season the chicken with salt, pepper, and garlic powder.
2. Cook the chicken in a skillet over medium-high heat with olive oil for 6–7 minutes per side, until internal temperature reaches 74°C (165°F). Let rest 5 minutes, then slice.
3. Steam the broccoli for 3–4 minutes until tender-crisp.
4. Sauté the bell pepper in the same pan for 2–3 minutes.
5. Mix the sauce — combine Greek yogurt, lemon juice, garlic, and parsley. Season to taste.
6. Assemble — layer rice, vegetables, and sliced chicken. Drizzle with sauce.

Macro Breakdown Explained

The calorie and protein totals come from:

• Chicken breast (200g): ~44g protein, 216 kcal
• White rice (150g cooked): 41g carbs, 195 kcal
• Greek yogurt (100g): 8g protein, 59 kcal
• Vegetables + oil: ~50 kcal, trace macros

Tracking in Nutrola

If you're tracking macros with Nutrola, search "chicken rice bowl" in the custom meals section or enter each ingredient separately for maximum accuracy. Nutrola's barcode scanner makes logging Greek yogurt brands precise to the gram.

Variations

• Lower carb: Replace rice with cauliflower rice (saves ~150 kcal, removes ~35g carbs)
• Higher fat: Add 1/4 avocado (+10g fat, +100 kcal)
• Higher protein: Add 2 hard-boiled eggs (+12g protein, +140 kcal)