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Recipe

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Prep 20 minCook 35 minTotal 2H20 min

Ingredients

• The following quantities make four meal-prep bowls.

Method

1. Marinate the chicken. Place the chicken in a bowl. Add the olive oil, lime juice, smoked paprika, cumin, garlic granules, chilli powder, salt and pepper. Toss until evenly coated. If time allows, cover and refrigerate for 30 minutes. The marinating period can be extended to 12 hours.
2. Cook the rice. Rinse the brown rice under cold water. Add it to a saucepan with the water and salt. Bring to a boil, then reduce the heat, cover and simmer according to the package instructions, usually for 25–35 minutes. Remove from the heat and leave covered for 5 minutes. Fluff with a fork, then stir through the lime zest, lime juice and coriander.
3. Cook the chicken. Heat a large non-stick frying pan over medium-high heat. Add the chicken and cook for 5–7 minutes per side, depending on thickness, until browned and cooked through. The thickest part must reach 74°C. Transfer the chicken to a board and rest for 5 minutes before slicing.
4. Prepare the vegetables. Drain and rinse the black beans. Prepare the sweetcorn, tomatoes, red onion, lettuce and avocado. Keep the avocado, lettuce and salsa separate if the bowls will be stored for several days.
5. Assemble the bowls. Divide the rice between four airtight containers. Add the sliced chicken, black beans, sweetcorn and red onion. Place the tomatoes and lettuce into separate sections where possible. Add salsa, avocado, cheese or Greek yoghurt immediately before serving.
6. Cool and refrigerate. Allow the cooked rice and chicken to stop steaming before sealing the containers. Refrigerate within two hours of cooking. Store the bowls in the coldest part of the refrigerator.

Healthy Chicken Burrito Bowl (Meal Prep)

Meal prep (noun): preparing several portions of food in advance for later consumption.

This healthy chicken burrito bowl recipe makes four balanced lunches or dinners from simple ingredients. Each bowl combines lean chicken, brown rice, black beans, vegetables and fresh toppings. The components can be cooked in one session, portioned into containers and refrigerated for up to four days.

The recipe uses brown rice for extra fibre, black beans for plant-based protein and avocado for unsaturated fat. Adjust the rice, toppings and seasoning to meet your requirements.

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Store

These chicken burrito bowls can be refrigerated for 3–4 days in airtight containers. For best texture, store the following separately:

• Avocado, to prevent browning and softening
• Lettuce, to prevent wilting
• Salsa, to prevent the rice from becoming wet
• Greek yoghurt, if used
• Lime wedges and fresh coriander

To freeze the meal-prep base, combine the rice, chicken, black beans and sweetcorn in freezer-safe containers. Leave out the lettuce, tomatoes, avocado and salsa. Freeze for up to three months for best quality.

Defrost frozen portions in the refrigerator overnight. Reheat until steaming hot throughout, stirring halfway through if using a microwave. Add fresh vegetables and toppings after reheating.

Tips

• Use chicken thighs if preferred. Boneless, skinless thighs remain moist and can replace the chicken breast at a one-to-one weight ratio.
• Cut the chicken evenly. Similar-sized pieces cook at the same rate and reduce the risk of dry or undercooked sections.
• Do not overfill the containers. Separate layers allow the food to cool more quickly and make reheating more even.
• Use low-sodium ingredients. Choose reduced-salt black beans and salsa if sodium intake is a consideration.
• Keep the avocado fresh. Add it just before eating. If preparing it in advance, toss it with lime juice and store it in a separate sealed container.
• Make the rice in advance. Cooked rice can be cooled, refrigerated and portioned with the chicken. Use shallow containers to support faster cooling.
• Check the chicken temperature. Colour is not a reliable safety indicator. Use a food thermometer in the thickest part of the meat.

Variations

Lower-carb

Replace the brown rice with cauliflower rice. Cook approximately 600 g cauliflower rice in a large pan with 1 teaspoon olive oil, salt and lime juice for 5–7 minutes.

Vegetarian

Replace the chicken with an additional can of black beans, pinto beans or 400 g baked tofu. Season the tofu with the same spice mixture and bake at 200°C for 25–30 minutes.

Higher-protein

Use 700 g chicken breast and add Greek yoghurt as a topping. The final protein content will depend on the specific products and serving sizes used.

Spicy

Add diced jalapeño, extra chilli powder or a spoonful of chipotle paste to the marinade. Check the strength of the paste before adding the full amount.

Fresh salsa bowl

Replace the prepared salsa with a mixture of diced tomatoes, red onion, coriander, lime juice and finely chopped jalapeño. Store the salsa separately from the rice.

No coriander

Use chopped parsley or omit the herb. The lime rice remains suitable without coriander.

Nutrition

Estimated per serving:

• Calories: 590–650 kcal
• Protein: 40–48 g
• Carbohydrates: 65–75 g
• Fat: 15–22 g
• Fibre: 10–14 g

Values vary according to the chicken cut, rice brand, amount of avocado, cheese, salsa and oil used.

FAQ

How long do chicken burrito bowls last in the fridge?

Store cooked chicken and rice bowls in airtight containers for 3–4 days. Refrigerate them within two hours of cooking. Discard any portion that has been left at room temperature for an extended period.

Can I make these burrito bowls with white rice?

Yes. Replace the brown rice with the same weight of uncooked long-grain white rice. Follow the cooking instructions on the package, as water requirements and cooking times vary.

Can I freeze chicken burrito bowls?

Freeze the cooked chicken, rice, black beans and sweetcorn. Add lettuce, tomatoes, avocado, salsa and yoghurt after thawing and reheating. Freeze for up to three months for best quality.

How do I stop the rice from becoming soggy?

Cool the rice before sealing the containers, and store salsa separately. Keep watery ingredients, including tomatoes, away from the rice where possible.

Can I use leftover roast chicken?

Yes. Shred or slice approximately 600 g cooked chicken and toss it with a small amount of the seasoning mixture and lime juice. Do not cook it again for the full time. Warm it briefly in a pan or microwave before assembling.

What can I use instead of black beans?

Pinto beans, kidney beans, chickpeas or lentils can be used. Drain and rinse canned beans before adding them to the bowls.

Is this recipe suitable for a low-sodium diet?

It can be adjusted by using no-added-salt beans, low-sodium salsa and a reduced amount of added salt. Check product labels and adjust the seasoning according to medical or dietary requirements.