Protein Rice Bowl with Easy Dressing
This was inspired by looking at Pinterest recipes, yet I made my own version with the things I knew my family would like... and what we had on-hand. It turned out so good that my husband wouldn't stop talking about how good it was and even said, "This is a 5 star meal! This is as good as any restaurant. I'd eat this again any day!" Then, my 16yo even chimed in! With feedback like this, that is a sign that I need to share this one with you!*** Keep in mind, much of this could be made in advance and used as meal prep or just to make a weekday dinner go much faster! Depending on the type of rice used (I don't suggest white rice, as it has very little nutritional value), the total time will be less. Brown rice takes time to cook. Yet, like I said above, you can make much of this ahead. Also, use kids and spouse to help with chopping and such. Suggestion: Read through entire recipe before making. It looks like a lot, but it's written out to help you maximize your time and effort.
Equipment
- 1 Rice cooker or medium saucepan For rice
- 1 Large skillet for chicken
- 2 medium size bar pan/cookie sheet for baked chickpeas and one for bacon
- 2 medium serving bowls for beans and corn
- many little bowls for toppings and dressing
Ingredients
Honey Mustard Dressing (could make ahead)
- 3 tbsp yellow mustard
- 1 tbsp honey
- 3 tbsp olive oil
- pinch of salt and pepper
- 1 tsp minced garlic I used some from jar
Chickpeas
- 2 cans organic chickpeas drained and rinsed
- 1/2 tbsp avocado oil, coconut oil, ghee or high heat oil
- 1/2 tsp garlic salt
- 1/4 tsp turmeric
- 1/2 tsp onion powder
- 1/2 tsp dried parsley
- pinch of black pepper
Chicken (cubed)
- 4-6 chicken breasts boneless skinless
- 1-2 tbsp garlic salt use your tastebuds after chicken is cooked and add more if needed
- 1-2 tbsp chili powder use your tastebuds
- 2 tbsp onion powder
- 2 pinches black pepper
All other ingredients
- 1 pound cooked bacon chopped I bake mine in same oven as chickpeas
- 2 cubed small to medium cucumbers
- 1 bunch cilantro chopped divided (for rice and topping)
- 2 cups uncooked rice
- 3 tbsp of butter or ghee to add to cooked rice
- 2 cans organic sweet corn with liquid
- 2 cans black beans with liquid
- 1 cup cherry tomatoes, chopped
- 1 can black olives (pre-sliced in small can)
- 1 cup picked red onions Optional
- 1/4 cup chopped green onions
- 1 avocado cubed, optional
Instructions
- Preheat oven to 400 degrees F
- Put rice in rice cooker (with water, obviously) - turn on!
- Make dressing by mixing all ingredients together. Set aside
- Place bacon on cookie sheet/bar pan
- Put drained and rinsed chickpeas into a medium bowl. Add high-heat oil of choice. Add all other seasonings and mix with spoon until well coated. Spread them all in one layer across a parchment lined (or non-stick) cookie sheet.
- When oven is pre-heated, add bacon and chickpeas. (25 min or so at 400 degrees). Use your convection setting if you have it to allow for air flow and faster cooking.
- Cut/cube chicken breasts and place in large bowl
- Prep: Pre-heat large pan on stove for chicken.
- While pan is warming up, for CHICKEN, add oil of choice, then top with chicken seasonings. Mix until well coated. Then place in hot pan. Flip and mix while it's cooking.
- Between stirs of the chicken, chop veggies: cucumbers, tomatoes, cilantro, onions and put in small bowls
- Open cans of corn and black beans and place in their own microwave-safe bowls
- Check on bacon and chickpeas in oven. Both should be crispy but not burnt. Feel free to move around chickpeas with spoon, if needed. Add more time if needed.
- When chicken is close to done, then put corn in microwave for 3 minutes to heat up. Do the same with the black beans. NOTE: you will need a slotted spoon for these, if you have them.
- When rice is cooked, add butter, garlic salt and a portion of the chopped fresh cilantro. Mix and allow to sit until ready to eat.
- Take chickpeas and bacon out of oven. Chop bacon and put into a bowl.
- I place all bowls and food on counter for everyone to make their own bowls.
- Put rice in bowl, top with all ingredients of choice (don't forget the bacon! LOL!), then drizzle dressing on top. Mix and enjoy!
Notes
Get creative in the kitchen. If there are any other toppings you want to try, add them! Radishes, bell peppers, or carrots (string or chopped) are great options too.
If you have leftovers and want to use for lunches the next day. Put hot ingredients in one single-serve container (rice, chicken, black beans, corn) and another smaller one for the cold toppings (including dressing). This way, the person has to only warm up one container, then top it with the cold ingredients. Easy!
This meal is great for leftovers!
Tried this recipe?Let us know how it was!