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

50 minPour 4Nutri-Score B€€
par @jalalsamfit17 imports0 fois cuisinée
Adapter cette recette

ce qu’il vous faut

Ingrédients

4 personnes
  • boneless skinless chicken thighs (raw)Viandes900 g
  • garlic paste (or 5 minced garlic cloves)Fruits et légumes15 g
  • saltÉpices7,5 g
  • black pepper (ground)Épices3 g
  • mixed herbs (oregano, basil, thyme)Épices4 g
  • parsley (dried)Épices1,5 g
  • paprikaÉpices3 g
  • chilli flakes (optional)Épices2 g
  • olive oilÉpicerie10 ml
  • light butter (or cooking spray, for cooking)Produits laitiers15 g
  • garlic (cloves, chopped)Fruits et légumes4 morceaux
  • red onion (chopped)Fruits et légumes100 g
  • red and green bell pepper (chopped)Fruits et légumes150 g
  • salt (for the rice)Épices7,5 g
  • black pepper (ground, for the rice)Épices2 g
  • mixed herbs (for the rice)Épices4 g
  • parsley (dried, for the rice)Épices1,5 g
  • paprika (for the rice)Épices3 g
  • basmati rice (cooked)Céréales560 g
  • fresh parsley (chopped, optional)Fruits et légumes5 g

par portion

Nutrition

481kcal

Glucides
43 g
Protéines
48 g
Lipides
13 g
Adapter les ustensiles

ce que vous utiliserez

Ustensiles

  • Poêle
  • Saladier

pas à pas

Préparation

  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.
    Étape 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.
    Étape 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.
    Étape 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.
    Étape 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.
    Étape 5
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