Macro-Friendly, High Protein Creamy Avocado Chicken Rice Bowls

Ingredients

• 2 pounds Boneless Skinless Chicken Breast (trimmed, seasoned with salt and pepper)
• 2 Poblano Pepper (seeded, cut into quarters)
• 2 Jalapeño Pepper (seeded, sliced)
• 2 Garlic Clove (peeled, minced)
• 2 tablespoons Olive Oil (for tossing peppers)
• 1 Ripe Avocado (peeled and pitted)
• ¼ cup Fresh Cilantro (loosely packed)
• 1 cup Low‑Fat Greek Yogurt (plain, 2% fat)
• 1 Lemon (juiced)
• 2 tablespoons Milk (any low‑fat milk or plant‑based milk)
• to taste Salt
• to taste Black Pepper
• 3 cups Long Grain White Rice (uncooked; yields about 9 servings)
• 1 sheet Aluminum Foil (for wrapping garlic and oil)

Instructions

1. Cook the Chicken

   Season the chicken breasts with salt and pepper, place on a sheet pan, and bake at 375°F for about 20 minutes, or until internal temperature reaches 165°F. Remove, let rest 5 minutes, then cube or shred.

   Time: PT25M

   Temperature: 375°F

2. Roast the Peppers and Garlic

   Wrap the minced garlic and a drizzle of olive oil in foil, place the poblano and jalapeño quarters on a sheet pan, and bake at 425°F for 15 minutes, turning halfway, until the peppers are soft and slightly charred.

   Time: PT20M

   Temperature: 425°F

3. Blend the Avocado‑Pepper Sauce

   In a blender, combine the roasted peppers, garlic‑oil foil packet, avocado, cilantro, Greek yogurt, lemon juice, milk, salt and pepper. Blend on high until completely smooth, adding a splash more milk if needed.

   Time: PT5M

4. Cook the Rice

   Rinse 3 cups of long‑grain white rice until water runs clear. Cook in a rice cooker or saucepan with 6 cups water (2:1 ratio) until tender, about 20 minutes. Fluff with a fork.

   Time: PT20M

5. Assemble the Bowls

   Divide the cooked rice evenly into nine meal‑prep containers. Top each with a portion of chicken, then drizzle generously with the avocado‑pepper sauce. Mix lightly if desired and seal.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

42 g

Carbohydrates

35 g

Fat

12 g

Fiber

5 g