Lemony Chicken & Kale Brown Rice Bowl

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Bowl meals build texture and flavor with layers of nutritious ingredients. Since there's no center stage in a bowl, a small portion of meat travels far, putting more emphasis on the vegetables and whole grains. Use time-saving ingredients like precooked microwavable brown rice and prepared guacamole from the supermarket deli section.

EatingWell Test Kitchen

Updated on September 18, 2023

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

EatingWell Test Kitchen

a recipe photo of the Lemon Chicken Citrus Bowls — Photo: Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless

Active Time:

15 mins

Total Time:

1 hr 15 mins

Servings:

Nutrition Profile:

Sesame-Free Nut-Free Dairy-Free Soy-Free High-Protein Egg-Free Gluten-Free

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Ingredients

1 (4 ounce) boneless, skinless chicken breast
1 tablespoon fresh lemon juice
2 teaspoons Dijon mustard
¼ teaspoon kosher salt, divided
¼ teaspoon black pepper, divided
1 garlic clove, minced
½ cup microwavable brown rice
2 teaspoons chopped fresh parsley
1 teaspoon lemon zest
2 teaspoons olive oil
2 cups coarsely chopped lacinato kale
2 teaspoons fresh orange juice
2 tablespoons prepared guacamole
¼ cup navel or blood orange slices

Directions

Combine chicken, lemon juice, mustard, 1/8 teaspoon salt, 1/8 teaspoon pepper and garlic in a large ziplock plastic bag; seal. Chill 1 hour, or let stand at room temperature 30 minutes.
Heat brown rice according to package directions. Stir in parsley, lemon zest and remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Set aside.
Heat oil in a large nonstick skillet over medium-high heat, swirling to coat. Add chicken, and cook until a thermometer inserted in thickest portion registers 165°F, about 4 minutes per side; transfer to a cutting board, and cut into slices.
Reduce heat to medium. Add kale to pan, and cook, stirring occasionally, until softened, about 3 minutes. Stir in brown rice mixture and orange juice; cook, stirring often, until heated through, about 1 minute. Place kale mixture in a bowl. Top with chicken, guacamole, and orange slices.

Originally appeared: Cooking Light Power Bowls Issue

Nutrition Facts (per serving)

419	Calories
18g	Fat
34g	Carbs
31g	Protein

Nutrition Facts
Servings Per Recipe 1
Serving Size 2 cups kale mixture, 4 oz. chicken, 2 Tbsp. guacamole, and 1/4 cup orange slices
Calories 419
% Daily Value *
Total Carbohydrate 34g	12%
Dietary Fiber 6g	21%
Total Sugars 7g
Protein 31g	62%
Total Fat 18g	23%
Saturated Fat 3g	15%
Sodium 836mg	36%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Lemony Chicken & Kale Brown Rice Bowl

Ingredients

Directions

Nutrition Facts (per serving)

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