Southwest Chicken Bowls! Healthy meal prep lunch or dinner (GF)

Ingredients

• 1.5 pounds Chicken Breast (boneless, skinless, cut into bite‑size strips)
• 2 tablespoons Olive Oil (for cooking chicken)
• 1 teaspoon Chili Powder (smoked preferred for extra flavor)
• 1 teaspoon Ground Cumin
• 1 teaspoon Smoked Paprika
• 0.5 teaspoon Garlic Powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Black Pepper (freshly ground)
• 1 whole Lime (juiced; zest used for rice)
• 1 cup White Rice (long‑grain, uncooked)
• 2 cups Water
• 0.25 cup Cilantro (chopped; plus extra for garnish)
• 1 can Black Beans (15 oz, drained and rinsed)
• 1 cup Corn Kernels (frozen or canned, drained if canned)
• 0.5 piece Red Bell Pepper (diced)
• 0.25 piece Red Onion (finely diced)
• 0.5 cup Greek Yogurt (plain, full‑fat)
• 0.5 piece Avocado (ripe, flesh scooped)
• 1 teaspoon Chipotle in Adobo (minced)
• 1 tablespoon Olive Oil (for dressing)
• pinch Salt (for dressing)

Instructions

1. Cook Cilantro‑Lime Rice

   Rinse 1 cup rice until water runs clear. In a saucepan combine rice, 2 cups water, zest of 1 lime, and a pinch of salt. Bring to a boil, then reduce to low, cover, and simmer 12 minutes. Remove from heat and let sit 5 minutes, then fluff with a fork and stir in ¼ cup chopped cilantro and the juice of half the lime.

   Time: PT12M

   Temperature: medium

2. Season and Pan‑Sear Chicken

   In a bowl combine chicken strips with 1 tsp chili powder, 1 tsp ground cumin, 1 tsp smoked paprika, ½ tsp garlic powder, ½ tsp salt, ¼ tsp black pepper, and the juice of half a lime. Toss to coat. Heat 2 tbsp olive oil in a large skillet over medium‑high heat. Add chicken in a single layer; cook 4‑5 minutes per side until golden and internal temperature reaches 165°F (74°C). Transfer to a plate and keep warm.

   Time: PT10M

   Temperature: medium-high

3. Prepare Black Bean‑Corn Salsa

   In a mixing bowl combine the drained black beans, corn kernels, diced red bell pepper, diced red onion, ¼ cup chopped cilantro, juice of 1 lime, and a pinch of salt. Stir gently until evenly mixed.

   Time: PT5M

4. Blend Smoky Southwest Dressing

   Add ½ cup Greek yogurt, ½ ripe avocado, 1 tsp chipotle in adobo, 1 tbsp olive oil, juice of the remaining lime half, and a pinch of salt to the blender. Blend on high until smooth and creamy, about 30 seconds. If too thick, thin with a splash of water.

   Time: PT3M

5. Assemble the Bowls

   Divide the cilantro‑lime rice among four serving bowls. Top each with a portion of chicken, a generous scoop of black bean‑corn salsa, and drizzle 2‑3 tbsp of the smoky dressing. Garnish with extra cilantro and a lime wedge.

   Time: PT5M

Nutrition Facts

Calories

450

Protein

30 g

Carbohydrates

45 g

Fat

15 g

Fiber

8 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey Breast
• Instead of Olive Oil: Vegetable Oil, Avocado Oil
• Instead of Smoked Paprika: Regular Paprika
• Instead of Lime: Lemon
• Instead of White Rice: Brown Rice, Quinoa
• Instead of Cilantro: Parsley
• Instead of Black Beans: Cooked dry beans
• Instead of Corn Kernels: Fresh corn
• Instead of Red Bell Pepper: Yellow Bell Pepper
• Instead of Red Onion: White Onion
• Instead of Greek Yogurt: Plain Skyr, Silken Tofu (vegan)
• Instead of Avocado: Silken Tofu
• Instead of Chipotle in Adobo: Smoked Paprika + a dash of hot sauce
• Instead of Olive Oil: Vegetable Oil

Equipment Needed

• Large Skillet
• Saucepan with Lid
• Blender
• Mixing Bowl
• Cutting Board
• Chef's Knife
• Measuring Cups and Spoons
• Spatula or Tongs
• Serving Bowls

Critical Steps — Do Not Skip

• Season and sear chicken until golden and fully cooked (165°F).
• Blend the dressing until completely smooth; avoid lumps.
• Cook rice with the correct water ratio and let it rest covered.

Chef Tips from the Video

• Use smoked paprika and chipotle for authentic smoky depth.
• Add a splash of lime juice to the skillet during the last minute of cooking chicken for extra brightness.
• For extra crunch, toast the corn kernels briefly in a dry pan before adding to the salsa.

Troubleshooting

Storage

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

Freezer: Portion cooked chicken and rice in freezer‑safe bags; freeze up to 2 months. Thaw in refrigerator before reheating.

Room temperature: Assembled bowls are best eaten immediately; can sit at room temperature for up to 2 hours.

Make-Ahead Tips

• Cook the cilantro‑lime rice a day ahead and refrigerate; reheat with a splash of water.
• Prepare the black bean‑corn salsa and dressing up to 2 days in advance; keep dressing covered to prevent oxidation.
• Store cooked chicken in a shallow container; reheat gently in a skillet or microwave before serving.

Frequently Asked Questions