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Blackened Chicken and “Rice” Bowls

  • Author: charlottesmyth
  • Prep Time: 10 mins
  • Cook Time: 35. mins
  • Total Time: 45 mins
  • Yield: 2
  • Category: meal prep
  • Cuisine: American

Description

Tender and juicy chicken breasts seasoned with warm spices and grilled to perfection. Served with a quick fried cauliflower rice.


Ingredients

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

Garnish (optional)

limes wedges

avocado slices

cilantro leaves


Instructions

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.


Notes

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.