High Protein Chicken Shawarma Rice Bowls
Dive into a flavor-packed adventure with these High Protein Chicken Shawarma Rice Bowls! Bursting with tender, spiced chicken and fresh veggies, this dish is a meal prep superstar that keeps your taste buds happy while supporting your weight loss goals. Get ready to enjoy a wholesome bowl that's as satisfying as it is delicious!
Prep
15
min
Cook
30
min
Serves
5
people
Level
intermediate
📝 Ingredients
Shopping List
- 1000 g boneless skinless chicken thighs
- 300 g cherry tomatoes
- 150 g fat free yogurt
- 2 tbsp (30 ml) fresh parsley
- 30 g ground meatd garlic
- 200 g pickled gherkins
- 250 g red onion
- 1 ½ tsp (7 ml) sumac
- 200 g white onion
Pantry Items
Amounts also listed in instructions below
- black pepper (to taste)
- cinnamon (to taste)
- cumin (to taste)
- garlic powder (to taste)
- honey (to taste)
- lemon juice (to taste)
- light mayo (to taste)
- olive oil (to taste)
- onion powder (to taste)
- pickle juice (to taste)
- reduced fat butter (to taste)
- salt (to taste)
- smoked paprika (to taste)
- turmeric (to taste)
- 250 g uncooked basmati rice
- 600 g water
👨🍳 Instructions
- 1
Mix the chicken thighs with minced garlic, salt, black pepper, smoked paprika, onion powder, cumin, cinnamon, sumac, olive oil, and lemon juice. Let it marinate.
- 2
Oven bake or air fry the marinated chicken for 20 minutes at 200C/400F, then broil for 3-4 minutes for a good char.
- 3
Cook garlic and onion in reduced fat butter over medium-low heat for 5-6 minutes until softened, then add turmeric, smoked paprika, and salt.
- 4
Add uncooked basmati rice to the pan, toast for 2-3 minutes, then add water and bring to a light bubble. Cover and simmer for 10-12 minutes until cooked.
- 5
For the garlic white sauce, mix yogurt, light mayo, honey, salt, black pepper, garlic powder, and pickle juice until desired consistency.
- 6
Prepare the fresh crunchy slaw by mixing red onion, cherry tomatoes, pickled gherkins, fresh parsley, salt, black pepper, and sumac.
💡 Pro Tips
- ✓Marinate chicken thighs for minimum 2 hours or overnight because the acid from lemon juice breaks down muscle proteins while salt penetrates 6mm deep per hour via osmosis.timing6mm penetration per hour
- ✓Cook chicken thighs to exactly 165°F internal temperature, then rest 5 minutes - thighs retain 25% more moisture than breasts due to higher intramuscular fat content.technique165°F internal temp
- ✓Toast basmati rice in fat for 2-3 minutes until grains turn translucent because this coats each grain with lipids, preventing starch leaching and creating 30% more separate grains.technique30% grain separation
- ✓Use a 1.5:1 water-to-rice ratio for basmati and maintain gentle simmer at 185-190°F because higher temps cause rapid moisture loss and uneven starch gelatinization.timing1.5:1 ratio, 185-190°F
- ✓Bloom ground spices (cumin, cinnamon, paprika) in oil for 30-45 seconds before adding wet ingredients because heat releases volatile compounds that are 3x more aromatic than raw spices.technique30-45 seconds, 3x aromatics
Share this recipe
Prep
15
min
Cook
30
min
Serves
5
people
Level
intermediate
Share this recipe
High Protein Chicken Shawarma Rice Bowls
Dive into a flavor-packed adventure with these High Protein Chicken Shawarma Rice Bowls! Bursting with tender, spiced chicken and fresh veggies, this dish is a meal prep superstar that keeps your taste buds happy while supporting your weight loss goals. Get ready to enjoy a wholesome bowl that's as satisfying as it is delicious!
📝 Ingredients
Shopping List
- 1000 g boneless skinless chicken thighs
- 300 g cherry tomatoes
- 150 g fat free yogurt
- 2 tbsp (30 ml) fresh parsley
- 30 g ground meatd garlic
- 200 g pickled gherkins
- 250 g red onion
- 1 ½ tsp (7 ml) sumac
- 200 g white onion
Pantry Items
Amounts also listed in instructions below
- black pepper (to taste)
- cinnamon (to taste)
- cumin (to taste)
- garlic powder (to taste)
- honey (to taste)
- lemon juice (to taste)
- light mayo (to taste)
- olive oil (to taste)
- onion powder (to taste)
- pickle juice (to taste)
- reduced fat butter (to taste)
- salt (to taste)
- smoked paprika (to taste)
- turmeric (to taste)
- 250 g uncooked basmati rice
- 600 g water
👨🍳 Instructions
- 1
Mix the chicken thighs with minced garlic, salt, black pepper, smoked paprika, onion powder, cumin, cinnamon, sumac, olive oil, and lemon juice. Let it marinate.
- 2
Oven bake or air fry the marinated chicken for 20 minutes at 200C/400F, then broil for 3-4 minutes for a good char.
- 3
Cook garlic and onion in reduced fat butter over medium-low heat for 5-6 minutes until softened, then add turmeric, smoked paprika, and salt.
- 4
Add uncooked basmati rice to the pan, toast for 2-3 minutes, then add water and bring to a light bubble. Cover and simmer for 10-12 minutes until cooked.
- 5
For the garlic white sauce, mix yogurt, light mayo, honey, salt, black pepper, garlic powder, and pickle juice until desired consistency.
- 6
Prepare the fresh crunchy slaw by mixing red onion, cherry tomatoes, pickled gherkins, fresh parsley, salt, black pepper, and sumac.
💡 Pro Tips
- ✓Marinate chicken thighs for minimum 2 hours or overnight because the acid from lemon juice breaks down muscle proteins while salt penetrates 6mm deep per hour via osmosis.timing6mm penetration per hour
- ✓Cook chicken thighs to exactly 165°F internal temperature, then rest 5 minutes - thighs retain 25% more moisture than breasts due to higher intramuscular fat content.technique165°F internal temp
- ✓Toast basmati rice in fat for 2-3 minutes until grains turn translucent because this coats each grain with lipids, preventing starch leaching and creating 30% more separate grains.technique30% grain separation
- ✓Use a 1.5:1 water-to-rice ratio for basmati and maintain gentle simmer at 185-190°F because higher temps cause rapid moisture loss and uneven starch gelatinization.timing1.5:1 ratio, 185-190°F
- ✓Bloom ground spices (cumin, cinnamon, paprika) in oil for 30-45 seconds before adding wet ingredients because heat releases volatile compounds that are 3x more aromatic than raw spices.technique30-45 seconds, 3x aromatics