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High Protein Garlic Chicken Rice: Recipe, Benefits, and More

  • Total Time: 50 minutes
  • Yield: 4 servings 1x

Description

Tender chicken in a savory garlic glaze served over nutritious rice with vegetables and optional protein boosters.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1 tablespoon soy sauce (low sodium preferred)
  • 1 tablespoon honey
  • 1 teaspoon dried oregano
  • 1/2 teaspoon red pepper flakes (optional, for heat)
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt (or to taste)
  • 2 tablespoons cornstarch
  • 1/4 cup chicken broth
  • 1 tablespoon lemon juice
  • 2 cups cooked brown rice (or white rice, if preferred)
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1/2 cup chopped onion
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped green onions
  • 1/4 cup grated Parmesan cheese (optional)
  • 1/4 teaspoon salt (or to taste)
  • 1/4 teaspoon black pepper
  • 1 cup cooked broccoli florets (or other vegetables of your choice)
  • 1/2 cup cooked lentils
  • 1/2 cup edamame (shelled)

Instructions

  1. In a medium bowl, whisk together the soy sauce, honey, oregano, red pepper flakes (if using), black pepper, salt, chicken broth, and lemon juice.
  2. Add the chicken cubes to the bowl and toss to coat evenly.
  3. Sprinkle the cornstarch over the chicken and toss again until the chicken is lightly coated.
  4. Let the chicken marinate for at least 15 minutes at room temperature, or up to 1 hour in the refrigerator.
  5. Heat the olive oil in a large skillet or wok over medium-high heat.
  6. Add the minced garlic to the skillet and sauté for about 30 seconds, or until fragrant.
  7. Add the marinated chicken to the skillet in a single layer. Avoid overcrowding the skillet. If necessary, cook the chicken in batches.
  8. Cook the chicken for about 5-7 minutes, or until it is cooked through and lightly browned on all sides. Stir occasionally to ensure even cooking. The internal temperature of the chicken should reach 165°F (74°C).
  9. If there is any remaining marinade in the bowl, pour it into the skillet with the chicken. Let the sauce simmer for a minute or two, or until it has thickened slightly.
  10. Remove the chicken from the skillet and set aside.
  11. If you haven’t already, cook the brown rice according to package directions.
  12. While the rice is cooking, heat the olive oil in a separate skillet over medium heat.
  13. Add the minced garlic and chopped onion to the skillet and sauté for about 3-5 minutes, or until the onion is softened and translucent.
  14. Add the cooked rice to the skillet and stir to combine with the garlic and onion.
  15. Stir in the chopped fresh parsley, chopped green onions, Parmesan cheese (if using), salt, and black pepper. Mix well to ensure all the ingredients are evenly distributed.
  16. Add the cooked broccoli florets (or other vegetables of your choice) to the rice and stir to combine.
  17. If you’re using lentils and edamame for an extra protein boost, add them to the rice as well and stir to combine.
  18. Cook the rice for another 2-3 minutes, or until it is heated through.
  19. Divide the garlic rice evenly among bowls or plates.
  20. Top each serving of rice with the cooked garlic chicken.
  21. Garnish with extra chopped parsley or green onions, if desired.
  22. Serve immediately and enjoy!

Notes

  • Spice it up: Add more red pepper flakes or a dash of hot sauce to the chicken marinade for a spicier kick.
  • Vegetable variations: Feel free to substitute the broccoli with other vegetables such as bell peppers, carrots, peas, or spinach.
  • Protein variations: If you don’t have lentils or edamame on hand, you can use other protein sources such as chickpeas, black beans, or tofu.
  • Make it ahead: You can prepare the chicken and rice separately ahead of time and store them in the refrigerator. When ready to serve, simply reheat and assemble.
  • Gluten-free option: Make sure to use gluten-free soy sauce or tamari to keep this recipe gluten-free.
  • Lower carb option: Substitute the rice with cauliflower rice for a lower carb alternative.
  • Add some zest: A squeeze of fresh lemon or lime juice over the finished dish can brighten up the flavors.
  • Nutty flavor: Sprinkle some toasted sesame seeds or chopped almonds over the chicken and rice for added texture and flavor.
  • Creamy texture: Stir in a tablespoon of Greek yogurt or sour cream into the rice for a creamier texture.
  • Herbs and spices: Experiment with different herbs and spices such as thyme, rosemary, or paprika to customize the flavor to your liking.
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes

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Find it online: https://recipesgrape.com/high-protein-garlic-chicken-rice/