Chicken Veggie Power Bowls
1 h 5 min
|
intermediate
|
Mediterranean diet
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 25 min | 40 min | 1 h 5 min |
Introduction
These chicken veggie power bowls are loaded with juicy seasoned chicken, roasted sweet potatoes, bright broccoli, and hearty brown rice.
A simple lemon tahini drizzle ties everything together for a meal prep friendly lunch or an easy weeknight dinner that actually fills you up.
Ingredients (4 servings)
Ingredients for the Chicken
Ingredients for the Vegetables
Ingredients for the Brown Rice
Ingredients for the Lemon-Tahini Drizzle
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How to Make Chicken Veggie Power Bowls
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Cook the brown rice
Rinse the brown rice under cool water until it runs mostly clear.
Bring the water and a pinch of salt to a boil in a medium saucepan.
Stir in the rice, reduce the heat to low, cover, and simmer until tender, about 35 to 40 minutes.
Let the rice stand covered for 5 minutes, then fluff with a fork before serving.
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Prep and roast the sweet potatoes
Preheat the oven to 400°F and line a large baking sheet with parchment paper or lightly grease it.
In a bowl, toss the diced sweet potatoes with olive oil, salt, paprika, garlic powder, and onion powder.
Spread in an even layer on the sheet and roast, stirring once, until golden and tender, 25 to 30 minutes.
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Season and bake the chicken
Pat the chicken breasts dry with paper towels and place them on a separate lightly greased baking sheet.
In a small bowl, mix the salt, pepper, garlic powder, onion powder, smoked paprika, and chicken bouillon powder.
Sprinkle the seasoning evenly over both sides of the chicken and rub to coat well.
Bake the chicken in the same 400°F oven until cooked through, 18 to 22 minutes, or until it reaches 165°F inside.
Let the chicken rest for 5 minutes, then slice or cube it for the bowls.
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Steam the broccoli
While the potatoes and chicken cook, bring an inch of water to a simmer in a pot with a steamer basket.
Add the broccoli florets, cover, and steam until bright green and crisp tender, about 4 to 6 minutes.
Transfer to a bowl and season with the ground pepper and paprika while still hot.
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Mix the lemon tahini drizzle
In a small bowl, whisk together the tahini, lemon juice, honey, warm water, olive oil, garlic powder, salt, and pepper.
Add a splash more warm water if needed until the sauce is pourable but still creamy.
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Assemble the power bowls
Divide the cooked brown rice among four wide bowls or meal prep containers.
Top each with roasted sweet potatoes, steamed broccoli, and sliced chicken, arranging them in separate sections if you like.
Drizzle with the lemon tahini sauce just before serving, and garnish with extra pepper or herbs if you want.
For meal prep, keep the sauce separate and refrigerate the bowls for up to four days.
Substitutions
- Chicken breasts -> boneless skinless chicken thighs
- Thighs stay juicier and are harder to overcook, so you get very tender, flavorful bites in every bowl.
- Brown rice -> quinoa
- Quinoa cooks faster and stays fluffy, yet still adds protein and a nutty taste that pairs nicely with tahini.
- Honey -> maple syrup
- Maple syrup keeps the drizzle sweet but adds a deeper caramel note that tastes great with smoky chicken.
Tips
- Salt the chicken evenly
- Season the chicken from high above the pan so the salt and spices distribute in a thin, even layer.
- Cut sweet potatoes evenly
- Aim for small, equal cubes so they roast at the same speed and get caramelized edges without burning.
- Check chicken temperature
- Use an instant read thermometer and pull the chicken at 165°F in the thickest part for safest, juiciest meat.
- Thin the tahini slowly
- Tahini can seize, so add warm water a teaspoon at a time while whisking until it smooths out.
- Layer bowls while ingredients are warm
- Assemble the bowls while the rice, chicken, and vegetables are slightly warm so flavors mingle as they cool.
Nutrition Facts *
| Energy | 897 | kcal |
|---|---|---|
| Protein | 73 | g |
| Total Fat | 24 | g |
| Carbohydrates | 95 | g |
| Dietary Fiber | 10 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- What if my brown rice is still firm when the time is up?
- Keep the lid on and cook it 5 to 10 minutes longer over low heat, then check again. If the water is gone, add a couple tablespoons more and let it steam off gently.
- How can I keep the chicken from turning out dry?
- Do not overbake, and start checking the internal temperature at 18 minutes. Let the chicken rest before slicing so the juices redistribute inside the meat.
- How do I make the sweet potatoes extra crispy?
- Spread them in a single layer with space between cubes so they roast, not steam. Use a hot oven and wait to flip until the bottoms are browned and releasing easily.
- Can I make these bowls vegetarian or vegan?
- Yes, swap the chicken for roasted chickpeas or baked tofu and use vegetable bouillon if you like. Replace the honey in the sauce with maple syrup or agave to keep everything fully plant based.
Serving Suggestions
These bowls are the kind of meal that makes weekday lunches feel a little special.
Try adding sliced avocado, toasted pumpkin seeds, or a sprinkle of feta for extra texture and flavor.
For a complete dinner, serve with sparkling water and orange slices or a light cucumber salad.
Reviews
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_judy_, Detroit, MI: These power bowls turned out fantastic, the chicken was super flavorful and the lemon tahini drizzle really tied everything together. I added a little extra lemon and topped with avocado, and it was perfect for meal prep all week.
: Love hearing that, Judy! Extra lemon and avocado are great additions, and I’m glad these held up well for meal prep all week 😊
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Doris Green: Loved how these meal prep bowls turned out, the smoky chicken seasoning plus the lemony tahini drizzle is seriously good 😋. The only thing that went a bit wrong for me was the brown rice taking closer to 45 minutes and needing a splash more water, so plan for that. My sweet potatoes weren’t as crispy as I wanted because I crowded the pan, but they still tasted great. Keeping the sauce separate was key so everything stayed fresh for lunches 👍.
: So glad these worked out for you, Doris! For crispier sweet potatoes, give them a little more space (or use two sheets) and a hot oven, and great tip on the brown rice since brands can vary. 😋
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