High Protein Honey Garlic Chicken Rice Bowls Only 520 Calories

Ingredients

• 1.5 pounds Boneless Skinless Chicken Thighs (cut into 1‑inch cubes)
• 2 tablespoons Olive Oil (extra‑virgin preferred)
• 2 tablespoons Plain Greek Yogurt (full‑fat for best flavor)
• 1 tablespoon Honey (raw or clover honey)
• 1 teaspoon Salt (for seasoning chicken)
• 1 medium Red Onion (thinly sliced)
• 3 tablespoons Fresh Parsley (chopped; divided between pickles and rice)
• 1 teaspoon Sumac (ground, for pickled onions)
• 1 tablespoon Lemon Juice (freshly squeezed)
• 2 cups Cooked Basmati Rice (preferably day‑old, rinsed and drained)
• 1 tablespoon Light Butter (reduced‑fat butter or margarine)
• 1 Cinnamon Stick (whole stick for fragrance)
• ½ teaspoon Turmeric Powder
• ½ teaspoon Paprika (sweet or smoked)

Instructions

1. Cube the Chicken

   Slice the boneless skinless chicken thighs into 1‑inch cubes on a cutting board.

   Time: PT5M

2. Make the Honey‑Garlic Marinade

   In a mixing bowl combine olive oil, Greek yogurt, honey, and 1 teaspoon salt. Stir until smooth.

   Time: PT2M

3. Marinate the Chicken

   Add the chicken cubes to the bowl and toss until every piece is fully coated with the honey‑garlic mixture.

   Time: PT3M

4. Prepare Quick Pickled Onions

   Thinly slice the red onion, chop 2 tablespoons parsley, then combine in a second bowl with sumac, a pinch of salt, and lemon juice. Mix well.

   Time: PT5M

5. Store Pickled Onions

   Transfer the onion mixture to a small airtight container and refrigerate until needed.

   Time: PT2M

6. Arrange Chicken for Cooking

   Spread the marinated chicken cubes in a single layer on a sheet pan. Line with parchment if desired for easier cleanup.

   Time: PT2M

7. Bake or Air‑Fry Chicken

   Cook the chicken at 400°F (200°C) for 25 minutes, turning once halfway through, until the pieces are golden‑brown, crispy on the edges, and reach an internal temperature of 165°F.

   Time: PT25M

   Temperature: 400°F

8. Flavor the Rice

   While the chicken cooks, melt the light butter in a skillet over low heat. Add the cinnamon stick and sauté for about 2 minutes until fragrant.

   Time: PT2M

   Temperature: low heat

9. Combine Rice and Spices

   Add the cooked basmati rice to the skillet, then stir in turmeric, salt, paprika, and the remaining 1 tablespoon chopped parsley. Cook, stirring constantly, for 5 minutes until the rice turns a bright golden yellow and is fluffy.

   Time: PT5M

   Temperature: low heat

10. Finish Rice

    Remove and discard the cinnamon stick. Keep the rice warm until serving.

    Time: PT0.5M

11. Assemble the Bowls

    Divide the spiced rice among four bowls, top each with a generous portion of honey‑garlic chicken, and garnish with the pickled red onions. Serve immediately.

    Time: PT2M

Nutrition Facts

Calories

520

Protein

30 g

Carbohydrates

55 g

Fat

15 g

Fiber

3 g

Ingredient Substitutions

• Instead of Boneless Skinless Chicken Thighs: Chicken Breast
• Instead of Olive Oil: Canola Oil
• Instead of Plain Greek Yogurt: Regular Plain Yogurt
• Instead of Honey: Maple Syrup
• Instead of Salt: Kosher Salt
• Instead of Red Onion: White Onion
• Instead of Fresh Parsley: Cilantro
• Instead of Sumac: Lemon zest
• Instead of Lemon Juice: Lime Juice
• Instead of Cooked Basmati Rice: Jasmine Rice
• Instead of Light Butter: Regular Butter
• Instead of Cinnamon Stick: Ground Cinnamon (¼ tsp)
• Instead of Turmeric Powder: Saffron (a pinch)
• Instead of Paprika: Smoked Chili Powder

Equipment Needed

• Chef's Knife
• Cutting Board
• Mixing Bowl
• Second Mixing Bowl
• Sheet Pan
• Air Fryer or Conventional Oven
• Skillet or Non‑Stick Frying Pan
• Wooden Spoon or Silicone Spatula
• Measuring Spoons

Critical Steps — Do Not Skip

• Ensuring chicken reaches 165°F without drying out (Step 7).
• Getting the rice to a uniform golden color without burning (Step 9).
• Pickling the onions long enough for tang but short enough to stay crisp (Step 4‑5).

Chef Tips from the Video

• Sumac adds a unique citrusy tang; if unavailable, substitute with a mix of lemon zest and a pinch of salt.
• Let the baked chicken rest for 5 minutes before serving to retain juices.
• For extra aroma, toast the cinnamon stick briefly before adding butter.

Troubleshooting

Storage

Refrigerator: Store chicken, rice, and pickled onions in separate airtight containers for up to 4 days.

Freezer: Freeze cooked chicken portions (without rice) for up to 2 months; thaw before reheating.

Room temperature: Do not leave assembled bowls at room temperature for more than 2 hours.

Make-Ahead Tips

• Marinate the chicken up to 12 hours ahead and keep refrigerated.
• Prepare the pickled onions a day before; they improve in flavor.
• Cook the rice in bulk, cool, and store; reheat with a splash of water to restore fluffiness.

Frequently Asked Questions