TASTIEST High Protein Harissa Chicken Rice Bowls! Only 560 Calories

Ingredients

• 2 medium Fresh Tomatoes (roughly diced)
• 1/4 cup Fresh Parsley (chopped)
• 3 clove Garlic (minced)
• 1/2 medium Onion (diced)
• 1/2 cup Bell Pepper (diced, any color)
• 1 cup Low‑Fat Yogurt (plain, for both marinade and sauce (split 1/2 cup each))
• 3 tablespoon Harissa Paste (divided 2 tbsp for marinade, 1 tbsp for sauce)
• 1 tablespoon Spice Blend (ground cumin, coriander, paprika, and a pinch of salt)
• 2 tablespoon Olive Oil (extra‑virgin)
• 1.5 pound Boneless Skinless Chicken Thighs (trimmed of excess fat)
• 1.5 cup Basmati Rice (uncooked; yields about 3 cups cooked)
• 2 tablespoon Light Mayonnaise (reduced‑fat)
• 1 teaspoon Pickle Juice (from dill or bread‑and‑butter pickles)
• 1 medium Cucumber (thinly sliced for salad)
• 1 tablespoon Light Butter (for sautéing onions)

Instructions

1. Prepare the Herbed Harissa Marinade

   Add fresh tomatoes, parsley, garlic, onion, bell pepper, low‑fat yogurt, 2 Tbsp harissa paste, the spice blend, and olive oil to the blender. Pulse a few seconds until chunky but well combined.

   Time: PT5M

2. Marinate the Chicken

   Place the chicken thighs in a large mixing bowl, pour the prepared marinade over them, and toss until every piece is evenly coated. Let sit for at least 5 minutes (or up to overnight in the fridge for deeper flavor).

   Time: PT5M

3. Prep the Cucumber Salad

   Slice the cucumber thinly and set aside in a bowl. Lightly season with a pinch of salt if desired.

   Time: PT5M

4. Sauté Onions and Toast the Spice Blend

   Heat a skillet over medium heat and melt the light butter. Add the diced onions and sauté for 5 minutes until soft and translucent. Sprinkle the remaining spice blend over the onions and toast for 2 minutes, stirring constantly.

   Time: PT7M

   Temperature: Medium heat

5. Combine Rice with Seasoned Onions

   Add the cooked basmati rice to the skillet with the onion‑spice mixture. Stir gently for about 3 minutes until the rice is heated through, turns golden‑yellow, and is evenly coated.

   Time: PT3M

   Temperature: Medium heat

6. Make the Creamy Harissa Sauce

   In a separate bowl, whisk together 1/2 cup low‑fat yogurt, light mayonnaise, 1 Tbsp harissa paste, and pickle juice until smooth. Transfer to a squeeze bottle or jar for storage.

   Time: PT2M

7. Bake the Marinated Chicken

   Pre‑heat the oven to 200°C (390°F). Spread the marinated chicken thighs in a single layer on a sheet pan. Bake for 25 minutes, or until the exterior is golden and the internal temperature reaches 75°C (165°F).

   Time: PT25M

   Temperature: 200°C

8. Assemble and Serve

   Plate a portion of the seasoned rice, top with two chicken thighs, add a handful of cucumber slices, and drizzle generously with the creamy harissa sauce.

   Time: PT2M

Nutrition Facts

Calories

560

Protein

35 g

Carbohydrates

45 g

Fat

15 g

Fiber

3 g