Recipe · Lunch · Dinner · Moderate cost
Chicken and Rice Bowl
By CalorTracker Team · Reviewed
Quick answer
One serving (1 of 2) has 541 kcal, 42.4 g protein, 65.2 g carbs and 11.8 g fat.
- Prep
- 15 min
- Cook
- 15 min
- Total
- 30 min
- Makes
- 2 servings
A simple weeknight bowl: lean chicken, rice and quick-cooked vegetables in one pan. Every weight is listed with the state it is measured in, so the numbers match what you put in the bowl.
The chicken is weighed raw and the rice is weighed cooked. Weigh them that way and the nutrition below holds.
Ingredients
Weights are for the whole recipe, in the state named for each ingredient (raw, cooked, dry or canned), because that is the weight the nutrition below is calculated from. Each ingredient links to its nutrition facts.
- 300 gchicken breast, skinless, weighed raw
- 360 gwhite rice, cooked
- 200 gbroccoli florets
- 100 gcarrot
- 100 gred bell pepper
- 14 golive oil
Also needed, not counted: salt and black pepper.
Method
- Cook the rice following the packet, or warm up cooked rice, and weigh out the cooked amount.
- Cut the chicken into strips. Heat half the olive oil in a large pan over medium-high heat and cook the chicken for 6 to 8 minutes, turning, until no pink is left and the thickest piece reaches 74 °C (165 °F).
- Move the chicken to a plate. Add the rest of the oil to the pan, then the broccoli, the carrot sliced thin and the pepper in strips. Cook for 5 to 6 minutes, stirring, until tender with a little bite.
- Return the chicken to the pan, season with salt and pepper and toss for a minute.
- Divide the rice between two bowls and top with the chicken and vegetables.
Notes
- Cook the chicken until it reaches 74 °C (165 °F) in the thickest part; a kitchen thermometer takes the guesswork out.
Nutrition per serving
- Calories
- 541kcal
- Protein
- 42.4g
- Carbs
- 65.2g
- Fat
- 11.8g
| Nutrient | Per serving |
|---|---|
| Calories | 541 kcal |
| Protein | 42.4 g |
| Carbs | 65.2 g |
| of which sugars | 6.3 g |
| Fat | 11.8 g |
| of which saturated | 2.1 g |
| Fiber | 5.8 g |
Calculated from the USDA FoodData Central values of the ingredients above, in the weights listed, divided by 2. The whole recipe is 1,082 kcal. Salt, pepper, herbs, spices and water are not counted.
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Nutrition is calculated from USDA values for the listed ingredients and changes with brands, ripeness and how you cook. Check ingredient labels if you have an allergy.
Source: USDA FoodData Central, retrieved . How we calculate.