Chicken and Avocado Bowl for Meal Prep

Ingredients

• 2 pieces Chicken Breast (skinless, boneless, about 8 oz each)
• 1 tsp Salt (kosher or sea salt)
• ½ tsp Black Pepper (freshly ground)
• ½ tsp Garlic Powder (optional for extra flavor)
• ½ tsp Smoked Paprika (adds smoky depth)
• ¼ tsp Cumin (optional)
• 1 tbsp Olive Oil (for searing)
• 2 cups White Rice (cooked according to package instructions)
• 2 cups Iceberg Lettuce (shredded, core removed)
• 1 large Avocado (ripe, flesh only)
• 1 tbsp Lime Juice (freshly squeezed)
• 2 tbsp Greek Yogurt (plain, low‑fat)
• 1 tsp Chipotle Pepper in Adobo (minced; from canned)
• 2 tbsp Low‑Calorie Chipotle Sauce (made by mixing chipotle, Greek yogurt, lime juice, and a pinch of salt)

Instructions

1. Season the Chicken

   Pat the chicken breasts dry, then sprinkle both sides with salt, black pepper, garlic powder, smoked paprika, and cumin. Rub the spices in gently.

   Time: PT2M

2. Start Cooking the Rice

   Rinse 2 cups of white rice until water runs clear, then combine with 2 ½ cups water in a rice pot. Bring to a boil, cover, and simmer for 12‑15 minutes.

   Time: PT5M

   Temperature: Medium

3. Sear the Chicken

   Heat 1 tbsp olive oil in a skillet over medium heat. Add the seasoned chicken breasts and cook 5‑6 minutes per side, until golden brown and internal temperature reaches 165°F (74°C). Transfer to a cutting board and let rest 2 minutes before slicing.

   Time: PT12M

   Temperature: Medium

4. Prepare Mashed Avocado

   In a mixing bowl, scoop the avocado flesh, add lime juice, a pinch of salt, and 2 tbsp Greek yogurt. Mash with a fork until smooth but still slightly chunky.

   Time: PT3M

5. Make Low‑Calorie Chipotle Sauce

   Combine minced chipotle pepper, 2 tbsp Greek yogurt, 1 tsp lime juice, and a pinch of salt in a small bowl. Stir until smooth.

   Time: PT2M

6. Shred Lettuce

   Thinly slice the iceberg lettuce into shreds using a knife or kitchen scissors.

   Time: PT1M

7. Assemble the Bowls

   Divide the cooked rice between two serving bowls. Top each with shredded lettuce, sliced chicken, a generous dollop of mashed avocado, and drizzle the chipotle sauce over the top.

   Time: PT3M

Nutrition Facts

Calories

520

Protein

32 g

Carbohydrates

55 g

Fat

18 g

Fiber

9 g