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High Protein Garlic Herb Chicken Rice Bowls
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High Protein Garlic Herb Chicken Rice Bowls

50 Min.Für 4Nutri-Score B€€
von @jalalsamfit17 Importe0 Mal gekocht
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was Sie brauchen

Zutaten

4 Personen
  • boneless skinless chicken thighs (raw)Fleisch900 g
  • garlic paste (or 5 minced garlic cloves)Obst & Gemüse15 g
  • saltGewürze7,5 g
  • black pepper (ground)Gewürze3 g
  • mixed herbs (oregano, basil, thyme)Gewürze4 g
  • parsley (dried)Gewürze1,5 g
  • paprikaGewürze3 g
  • chilli flakes (optional)Gewürze2 g
  • olive oilVorräte10 ml
  • light butter (or cooking spray, for cooking)Milchprodukte15 g
  • garlic (cloves, chopped)Obst & Gemüse4 Stücke
  • red onion (chopped)Obst & Gemüse100 g
  • red and green bell pepper (chopped)Obst & Gemüse150 g
  • salt (for the rice)Gewürze7,5 g
  • black pepper (ground, for the rice)Gewürze2 g
  • mixed herbs (for the rice)Gewürze4 g
  • parsley (dried, for the rice)Gewürze1,5 g
  • paprika (for the rice)Gewürze3 g
  • basmati rice (cooked)Getreide560 g
  • fresh parsley (chopped, optional)Obst & Gemüse5 g

pro Portion

Nährwerte

481kcal

Kohlenhydrate
43 g
Eiweiß
48 g
Fett
13 g
Utensilien anpassen

was Sie verwenden

Utensilien

  • Bratpfanne
  • Rührschüssel

Schritt für Schritt

Zubereitung

  1. Marinate the chicken

    • In a bowl, combine the chicken thighs with the garlic paste, salt, black pepper, mixed herbs, parsley, paprika, chilli flakes and olive oil.
    • Mix well until the chicken is evenly coated.
    • Let it marinate for at least 30 minutes, or overnight for the best flavour.
    Schritt 1

  2. Cook the chicken

    • Heat a little light butter or cooking spray in a pan over medium heat.
    • Cook the chicken thighs for 5 to 6 minutes on each side until golden brown and juicy.
    • Set the chicken aside to rest.
    Schritt 2

  3. Cook the vegetables

    • In the same pan, add the chopped garlic, red onion and bell peppers.
    • Cook on medium-low heat for 5 to 6 minutes until soft.
    • Add the salt, black pepper, mixed herbs, parsley and paprika, then cook for another 2 minutes.
    Schritt 3

  4. Add the rice

    • Add the cooked basmati rice and mix well so every grain gets the vibrant colour and flavour.
    • Add extra paprika and salt if needed.
    • Stir in the fresh parsley.
    Schritt 4

  5. Assemble and serve

    • Slice the rested chicken thighs into cubes.
    • Serve the chicken over the rice, with a little lemon juice or a sauce of your choice.
    Schritt 5
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