These high protein rice bowls are the perfect meal prep lunch! They don’t take long to prep, and last great throughout the week. With more than 45g of protein per serving, a variety of vegetables and quality carbohydrates, this meal is bound to keep you satiated and energetic for the rest of your day. Perfect for avoiding the afternoon slump. Feel free to replace the chicken with whichever protein is your favourite!
High Protein Crispy Brown Rice Bowls
Ingredients
- 350 g brown rice rinsed
- 1.1 L water
- 2 tbsp oil chilli or sesame
- 1 telegraph cucumber halved, and thinly sliced.
- 1 cup edamame beans (shelled)
- 2 chicken breast sliced into steaks
- 100 g baby spinach
- 1/2 cup homemade sesame soy salad dressing 1/4 cup low sodium soy sauce (tamari if GF), 1/4 cup of water, 3 tsp rice wine vinegar, 2 tsp honey, 1 tsp sesame oil, 2 tsp sesame seeds, 1 tsp chilli flakes.
Instructions
- Preheat oven to 180 degrees Celsius, fan bake and boil a kettle. While boiling, measure out and rinse rice. Combine boiling water, rice and a pinch of salt in a pot. Place over a medium high heat and bring to the boil with lid on. Once boiling, drop to a simmer and cook for 12 minutes. Turn heat off, keep lid on and steam for 5 minutes.
- Once your rice is finished cooking, remove this from the pot, and evenly spread across a lined oven tray. Drizzle with sesame oil. or chilli oil Cook this for around 20 minutes, tossing frequently to ensure a golden-brown colour all over.
- While rice cooks, preheat a pan to a medium heat. Cut your chicken breasts into steaks, and pat dry. Season with a small measure of salt and pepper and fry until cooked through and golden on the outside (around 4 minutes a side). Once cooked, leave to rest before slicing.
- Cut cucumber into thinly sliced half-moons. Place edamame beans in a heatproof bowl and submerge in boiling water. Leave to soak until fully defrosted and warm.
- Mix all dressing ingredients in a small jar or bowl and set aside.
- Once rice is finished, leave to cool. Then mix rice, cucumber, edamame and spinach together in a large bowl, with sesame dressing. Split evenly into four containers and slice one chicken steak for each serving. We love to top with chilli oil, but that is completely optional. Enjoy!
Notes
Serving size: 488.5g
