Grilled Chicken Meal Prep Bowls (Print Version)

# Ingredients:

→ For the Grilled Chicken

01 - 680 g boneless, skinless chicken breasts
02 - 3 tablespoons olive oil
03 - 2 cloves garlic, minced
04 - Juice of 1 lemon
05 - 1 teaspoon smoked paprika
06 - 1 teaspoon dried oregano
07 - 1/2 teaspoon ground cumin
08 - Salt, to taste
09 - Black pepper, to taste

→ For the Rice

10 - 300 g uncooked white rice
11 - 750 ml chicken broth
12 - 1 tablespoon olive oil
13 - 1/2 teaspoon salt

→ For the Vegetables

14 - 200 g broccoli florets
15 - 1 red bell pepper, sliced
16 - 1 cup zucchini, sliced (approximately 130 g)
17 - 1 tablespoon olive oil
18 - Salt, to taste
19 - Black pepper, to taste

# Instructions:

01 - In a mixing bowl, combine olive oil, minced garlic, lemon juice, smoked paprika, dried oregano, ground cumin, salt, and black pepper. Add chicken breasts and toss to ensure even coating. Cover and marinate in the refrigerator for at least 30 minutes or overnight for enhanced flavor.
02 - Place rice in a fine-mesh sieve and rinse under cold water until the water runs clear. In a medium saucepan, heat olive oil over medium heat, add rinsed rice, and toast for 1 to 2 minutes. Add chicken broth and salt, bring to a boil, then reduce heat to low. Cover and simmer until rice is tender and liquid is absorbed, about 15–18 minutes. Remove from heat, let stand for 5 minutes, then fluff with a fork.
03 - Preheat oven to 200°C. Toss broccoli florets, sliced red bell pepper, and sliced zucchini with olive oil, salt, and black pepper. Arrange in a single layer on a baking sheet and roast for 15–20 minutes until tender-crisp. Alternatively, grill vegetables on a preheated grill pan over medium-high heat, turning occasionally until charred and just tender.
04 - Preheat grill or large skillet to medium-high heat. Remove chicken from marinade, allowing excess to drip off. Grill chicken for 6–7 minutes per side, or until golden brown and internal temperature reaches 74°C. Transfer to a plate and let rest for 5 minutes before slicing.
05 - Divide cooked rice evenly among four meal prep containers. Top each serving with sliced grilled chicken and a portion of roasted vegetables. Garnish with fresh parsley or cilantro if desired. Serve with lime wedges or avocado as optional additions.

# Notes:

01 - Use a meat thermometer to ensure the chicken reaches 74°C for food safety and optimum juiciness.
02 - Rinsing rice thoroughly before cooking helps achieve a fluffy texture.
03 - Marinating chicken overnight results in more robust flavor.
04 - For a low-carbohydrate alternative, substitute cauliflower rice in place of regular rice.
05 - Experiment with seasonal vegetables such as asparagus, carrots, or Brussels sprouts for variety.
06 - Try adding beans or lentils to the bowls to boost protein content.
07 - An Asian-inspired marinade can be used for a flavor variation.

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