Middle Eastern Chicken & Rice Bowl

Prep Time
20 mins

Cook Time
15 mins

Servings
4 servings

Protein
50g

This is one of those meals that's so good it's going to change the game for you. Plus, it has 50g protein!

This Middle Eastern-inspired bowl combines perfectly marinated chicken thighs with aromatic spices, a fresh and zesty salad, and a creamy white sauce that brings everything together. Whether you're meal prepping for the week or cooking for the family, this recipe is sure to become a regular in your rotation.

Ingredients

For the Chicken:

• 2lb chicken thighs
• 1.5 tbsp olive oil
• 1 tbsp smoked paprika
• 1 tbsp garlic powder
• 1 tbsp thyme
• 1/2 tbsp Aleppo pepper (or chili flakes)
• 1/2 tsp cumin
• 1/4 tsp cinnamon
• 2 tbsp plain yogurt
• 1 lemon, juiced
• Salt and pepper to taste

For the Salad:

• 1 large red onion
• 1 handful cherry tomatoes
• 1 large handful fresh flat parsley
• 2 tbsp sumac
• 1 lemon, juiced

For the White Sauce:

• 1/4 cup plain yogurt
• 3 tbsp mayo
• 1/8 cup pickle juice
• 2 tbsp fresh dill
• Salt and pepper to taste

Instructions

1. Marinate the chicken: Add 2lb chicken thighs to a bowl. Drizzle with 1.5 tbsp olive oil & season with 1 tbsp smoked paprika, 1 tbsp garlic powder, 1 tbsp thyme, 1/2 tbsp Aleppo pepper or chili flakes, 1/2 tsp cumin, 1/4 tsp cinnamon, a few pinches of salt and ground pepper along with 2 tbsp plain yogurt and juice of 1 lemon. Mix well, then ideally let this marinate for 2-10 hrs, but if you want to make it right away go ahead.
2. Cook the chicken: When you're ready to eat, bring a pan to medium heat, add 1 tbsp oil, add the chicken (brought up to room temp before cooking), and cook it through on medium heat. Use a cast iron pan & cook on the first side for 4 mins, flip for 4 mins, then cook on each side for about 1-2 mins again. This takes about 10-12 mins depending on thickness of chicken.
3. Prepare the salad: Make the salad by thinly slicing a large red onion, a small handful cherry tomatoes, a large handful of fresh flat parsley. Add to a bowl, sprinkle with 2-3 pinches salt, 2 tbsp of sumac, & juice of 1 large lemon. Mix well, then let it sit for about 10 mins, stirring it a couple of times.
4. Make the white sauce: Mix 1/4 cup plain yogurt, 3 tbsp mayo, 1/8 cup pickle juice, 2 tbsp fresh dill, a small pinch of salt, & lots of fresh cracked pepper. Mix well, taste, and adjust seasoning if needed.
5. Prepare the base: Use Kaizen low-carb rice (just 6 net carbs + 20g protein per serving), but you can use regular rice, cauliflower rice, quinoa, or whatever you prefer as your base.
6. Assemble the bowl: Add a serving of rice to the bowl, top with chicken, then pile high with the salad, some sliced Persian cucumbers, fresh herbs, and drizzle generously with the white sauce.

Nutrition Information

Calories
450

Protein
50g

Net Carbs
6g

Fat
22g

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