Grilled Chicken and Jasmine Rice Power Bowl
This Lean Chicken and Rice Bowl is a fundamental staple for anyone focused on high-protein performance nutrition. By combining lean chicken breast with aromatic jasmine rice and steamed broccoli, you get a balanced meal that delivers 76g of protein and 71g of carbohydrates per serving, making it an ideal post-workout recovery meal or a reliable lunch option for busy workdays. The focus here is on clean, simple flavours: the smoky char of the grilled chicken provides a savoury contrast to the light, fragrant jasmine rice, while the steamed broccoli adds necessary fibre and crunch. It is designed to be straightforward to prepare in bulk, ensuring you have a nutrient-dense, satisfying meal ready when you need it most. The texture is clean and light, avoiding heavy sauces to keep the profile lean.
Nutrition (per serving)
Calories
789
Protein
76 g
Carbs
71 g
Fat
20 g
Ingredients
- 250 g Chicken breast
- 80 g (approx. 0.5 cup dry) Jasmine rice
- 150 g Broccoli florets
- 15 ml (1 tbsp) Extra virgin olive oil
- 2 g (0.5 tsp) Salt
- 1 g (0.25 tsp) Black pepper
- 240 ml (1 cup) Water
Instructions
- Rinse the jasmine rice under cold water until the water runs clear, then combine with 240ml of water in a small pot.
- Bring the rice to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the water is fully absorbed.
- While the rice cooks, season the chicken breast evenly with salt, pepper, and half of the olive oil.
- Preheat a grill pan or outdoor grill to medium-high heat.
- Place the chicken on the grill and cook for 6-8 minutes per side, ensuring the internal temperature reaches a safe 74°C (165°F).
- While the chicken rests for 5 minutes, steam the broccoli florets for 4-5 minutes until tender-crisp and bright green.
- Fluff the cooked rice with a fork and portion into a bowl.
- Slice the rested chicken, arrange it over the rice with the steamed broccoli, and drizzle with the remaining olive oil before serving.
Pro tips
- To prevent dry chicken, never skip the 5-minute resting period; this allows the juices to redistribute throughout the meat.
- For a higher-protein swap, replace jasmine rice with quinoa, which offers a more complete amino acid profile.
- Budget-friendly tip: Buy chicken breasts in bulk and portion them into freezer bags to save significantly on your weekly grocery bill.
- Avoid overcooking the broccoli by pulling it off the heat while it is still vibrant green; it will continue to cook slightly from residual heat.
- For meal prep, store the components in separate containers to keep the rice from absorbing too much moisture from the broccoli.
Storage & reheating
Store in an airtight container in the refrigerator for up to 3 days. To reheat, sprinkle a teaspoon of water over the rice and microwave on medium power for 90 seconds to prevent the chicken from becoming rubbery.
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Frequently asked questions
Can I use brown rice instead of jasmine?
Yes, but note that brown rice requires a longer cooking time and more water, and it will change the overall texture to be chewier.
How can I add more flavour without adding calories?
Use fresh herbs like cilantro or parsley, a squeeze of fresh lemon juice, or a dash of chili flakes to brighten the dish.
Is this meal suitable for freezing?
The chicken and rice freeze well for up to one month, but broccoli can become mushy upon thawing, so it is best added fresh.
