Yo! It’s been a hot minute! Between moving and getting over a cold, the past few weeks have been challenging. But, next month is September Whole30! And we are getting ready honey! I am going to get you on the right track with all the delicious recipes you need to be successful. These Blackened Chicken and Rice Bowls are the perfect way to kick off the week!
One of the biggest complaints I hear from Whole30ers is “I’m bored with my meals”. Many have the misconception that because they are limited to certain foods during their Whole30, they don’t really have many options. That is so not the case! Rather, look at these 30 days as a gift! It’s a time to try new things and really find your creativity. Our Blackened Chicken and Rice Bowls are a perfect example of using simple ingredients to create something special.
To create this awesome meal prep powerhouse, we are going to cook up a quick and flavorful cauliflower fried rice. Then, finish it off with tender and juicy chicken breasts that have been seasoned with a delicious rub and grilled to perfection.
How do I grill chicken breasts without it drying out?
I have a few tips I use to achieve juicy and tender chicken breasts. The first tip Is tenderizing the breast using a meat mallet and then marinating it. Using a meat mallet to flatten the thicker side of the breast will help the breast cook evenly. Marinating the chicken breasts will allow whatever flavors you put on it to really sink into the chicken. Whether you are using a dry rub or a wet marinade it’s always a good idea to allow the seasonings to sit on the chicken for a few hours to overnight.
Another tip you can implement is butterflying the breasts to help it cook faster and more evenly. For example, if you purchased really thick chicken breasts, I recommend slicing them in half before marinating and cooking the chicken. This will help you ensure the breast cooks through and remains tender. Most people tend to overcook their chicken because it’s too thick and they are afraid it’s not cooked through. So butterflying your chicken will cut down the cooking time and help ensure you don’t overcook your chicken.
Another tip is if you are using an actual grill or a grill pan, make sure its properly heated before adding the chicken. In this case, I used a cast iron grill pan. I heat the pan until it is smoking hot. Then I add some ghee, or whichever fat you choose to use (I recommend ghee). Then add the chicken breasts to the hot grill pan and turn the heat down a little. Now, cook the chicken for about 5-7 minutes on each side depending on how thick the breast is.
Last but certainly not least, let your chicken rest before slicing into it. I can’t say this enough! This is the case with any meat or poultry. After you remove the chicken from the heat, transfer it to a cutting board and let it rest for at least 7 minutes before slicing into it. This will help the juices redistribute themselves and you will be left with tender and juicy chicken breasts.
Blackened Chicken and Rice Bowls
This recipe will automatically become a meal prep favorite in your household. The flavors are rich, but it’s also very easy to prepare. This recipe serves two, but it’s very easy to double if you’re looking for a quick weeknight meal for you and the family.
Don’t forget to check out our other Meal-prep favorites.Print
Tender and juicy chicken breasts seasoned with warm spices and grilled to perfection. Served with a quick fried cauliflower rice.
2 4-ounce boneless skinless chicken breasts
1/2 tsp. sea salt
1/2 tsp. smoked paprika
1/4 tsp. turmeric powder
1/4 tsp. Korean pepper flakes (or crushed red flakes)
1/2 tsp. garlic powder
1 tbsp. grass-fed ghee
For the Rice:
2 tbsp. avocado oil
1/2 an onion – diced
1 garlic clove – finely minced
1/2 a bell pepper – diced
1 small zucchini – diced
salt and pepper
1/4 tsp turmeric powder
1/2 tsp. smoked paprika
1 10-ounce pack of frozen riced cauliflower
2 tsp. coconut aminos
1 tbsp. fresh cilantro
First, prepare the chicken. Pat each breast dry using a clean paper towel and transfer to a bowl with a cover. Stir together the rest of the ingredients needed for the chicken (except the ghee) and season the chicken on each side with the spice mixture. Cover the bowl and transfer it to the refrigerator. Let the chicken marinate for at least 3 hours to overnight. Remove the chicken from the refrigerator at least 20 minutes before beginning the cooking process.
If you do not want to or you don’t have time to marinate the chicken, just season it up and proceed to the next steps.
Now, heat a castiron grill pan over high heat until it starts to smoke, then add the ghee to the pan. Now, carefully add the chicken breasts to the pan and lower the heat a little. Cook for 5-7 minutes on each side. DO NOT try to flip the chicken until it’s seared for at least 5 minutes. When the chicken is ready to flip, it will easily pull away from the pan. Remove the chicken from the heat, transfer to a cutting board and set aside.
Now, move on to the rice. Heat the avocado oil in a large non-stick skillet over medium-high heat. Add the onions, garlic, bell pepper and zucchini to the pan. Season with salt and pepper and sauté (stirring continuously) until the vegetables are tender (about 7-10 minutes). Now, in the turmeric powder, smoked paprika and riced cauliflower and stir to combine. Sauté for about 5 minutes then add in the coconut aminos. Continue to cook until the cauliflower is tender (about 5-7 more minutes). Stir in fresh cilantro and transfer to a serving dish.
Now, slice the chicken breast and serve over top of the fried cauliflower rice. Finish with avocado slices, lime wedges, and more fresh cilantro leaves.
If you are prepping this meal for a few days, do not slice into the chicken breasts until you are ready to eat. To reheat, I recommend putting the chicken on a microwave-safe plate, then covering it with another plate and reheating it in the microwave for 1.5 minutes. Then, allow the chicken to rest for a couple minutes before cutting into it.
You can also place the chicken breasts in a parchment bag (or foil wrap) and drizzle a couple tablespoons of broth over it. Cut a small opening at the top of the parchment bag to allow steam to escape. Then reheat in the oven at 350˚F for ~20 minutes.