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High-Protein Garlic Butter Chicken And Rice Bowl

High-Protein Garlic Butter Chicken and Rice Bowl

A flavorful and satisfying high-protein meal featuring tender chicken pieces coated in a fragrant garlic butter sauce, served over fluffy rice. This easy-to-make dish is perfect for a comforting weeknight dinner.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 350

Ingredients
  

  • 1 kg boneless skinless chicken breast or thighs, cut into 1-inch pieces
  • 2 tablespoons unsalted butter softened
  • 4 cloves garlic minced
  • 1 cup uncooked white or brown rice
  • 2 cups chicken broth or stock
  • 1 teaspoon dried thyme
  • 1/2 teaspoon paprika
  • 1/4 teaspoon black pepper
  • Salt to taste
  • 2 tablespoons freshly chopped parsley
  • Optional: lemon wedges sliced red onions, toasted almonds or walnuts

Method
 

  1. Preheat your oven to 180°C (350°F) and line a baking tray with parchment paper. In a medium saucepan, melt 1 tablespoon of butter over medium heat. Add the minced garlic and cook for 1-2 minutes, or until fragrant and lightly golden. This will fill your kitchen with the intoxicating aroma of melting butter and sizzling garlic.
  2. Transfer the garlic butter mixture to a large bowl and add the chicken pieces. Toss to coat, ensuring each piece is evenly coated with the garlic butter mixture. This is when the magic happens – the chicken will start to absorb the flavours and aromas of the garlic butter.
  3. In a separate saucepan, combine the uncooked rice, chicken broth or stock, thyme, paprika, salt, and pepper. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 15-20 minutes or until the liquid has been absorbed and the rice is tender. This process will fill your kitchen with the warm, comforting scent of cooking rice.
  4. While the rice cooks, spread the chicken pieces on the prepared baking tray and bake for 15-20 minutes, or until cooked through and lightly browned on the outside. This will produce a crispy, golden-brown exterior and a juicy, succulent interior.
  5. Once the chicken is cooked, fluff the cooked rice with a fork and transfer it to a serving dish. Top with the cooked chicken, garlic butter sauce, and chopped parsley. If desired, add lemon wedges, sliced red onions, toasted almonds or walnuts for added texture and flavour. This is when the dish comes together – the combination of tender chicken, fluffy rice, and aromatic garlic butter will leave you wanting more.
  6. Reheat individual portions in the microwave for 30-60 seconds, or until warmed through. You can also store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months. Simply reheat and serve.
  7. Cost per serving: Approximately £1.50-£2.50 per serving, depending on the ingredients used and serving size.

Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days or frozen for up to 2 months. Reheat individual portions in the microwave for 30-60 seconds. Cost per serving is approximately £1.50-£2.50.