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Chicken & Rice Bowl
A satisfying, complete meal featuring tender chicken, fluffy brown rice, and colorful vegetables. Perfectly balanced with lean protein and whole grains for sustained energy throughout the day.
💚 Nutrition Notes for Seniors
Why This Recipe is Great for You:
- Lean Protein: Chicken supports muscle maintenance and strength.
- Complex Carbs: Brown rice provides steady energy without spikes.
- Complete Meal: All essential nutrients in one balanced bowl.
- Digestive Health: Fiber from rice and vegetables aids digestion.
- Heart Healthy: Low in saturated fat, good for cardiovascular health.
- Easy to Chew: Tender chicken and soft rice are gentle on teeth.
Ingredients
For the Rice:
- 1 cup brown rice (or white rice for softer texture)
- 2 cups low-sodium chicken broth or water
- ¼ teaspoon salt
For the Chicken:
- 1 lb boneless, skinless chicken breast (or thighs)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon onion powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Vegetables:
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup shredded carrots
- 1 cup steamed broccoli florets
- 2 cups mixed greens or spinach
Optional Toppings:
- 2 tablespoons sesame seeds
- ¼ cup sliced avocado
- 2 tablespoons low-sodium soy sauce or dressing
- Fresh herbs (cilantro, parsley, or green onions)
🔄 Easy Substitutions
- Rice options: Use quinoa, farro, or cauliflower rice
- Protein swap: Turkey, tofu, or white beans work great
- Any vegetables: Use what you have or prefer
- Pre-cooked chicken: Rotisserie chicken saves time
- Frozen veggies: Perfectly fine - steam or microwave
- Softer option: Use white rice instead of brown
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Step-by-Step Instructions
- Cook the rice: Rinse brown rice under cold water. In a medium saucepan, combine rice, chicken broth (or water), and salt. Bring to a boil over high heat. Once boiling, reduce heat to low, cover tightly, and simmer for 40-45 minutes (or 15-20 minutes for white rice) until water is absorbed and rice is tender. Remove from heat and let stand covered for 5 minutes, then fluff with a fork.
- Prepare the chicken: While rice cooks, pat chicken breasts dry with paper towels. If they're thick, slice them horizontally to make thinner cutlets for faster, more even cooking. In a small bowl, mix together garlic powder, paprika, onion powder, salt, and pepper.
- Season chicken: Rub the spice mixture all over both sides of the chicken pieces. Make sure each piece is evenly coated. Let sit for 5 minutes to allow flavors to absorb.
- Cook the chicken: Heat olive oil in a large skillet over medium heat. Once hot, add chicken pieces in a single layer. Cook for 6-7 minutes without moving them, until golden brown on the bottom. Flip and cook another 6-7 minutes until the internal temperature reaches 165°F and juices run clear. The chicken should be cooked through with no pink remaining.
- Rest and slice chicken: Transfer cooked chicken to a cutting board and let rest for 5 minutes. This helps retain juices. Slice chicken into bite-sized strips or cubes. Cut against the grain for more tender pieces.
- Prepare vegetables: While chicken rests, prepare your vegetables. Wash and chop cherry tomatoes, cucumber, and any fresh vegetables. Steam broccoli until tender (about 4-5 minutes). Use pre-shredded carrots to save time, or shred your own.
- Assemble bowls: Divide the cooked rice among serving bowls. Arrange sliced chicken on top of the rice. Add portions of each vegetable around the bowl in separate sections for a colorful presentation. This makes it easier to eat your preferred items.
- Add toppings and serve: Sprinkle with sesame seeds, add avocado slices if using, and drizzle with soy sauce or your favorite dressing. Garnish with fresh herbs. Serve warm and enjoy this balanced, nutritious meal.
👵 Tips for Easier Eating & Digestion
- Cut chicken into small, bite-sized pieces
- Cook rice until very soft and tender
- Steam vegetables until easily pierced with a fork
- Chew slowly and thoroughly for better digestion
- Add extra broth or sauce to moisten if needed
- Remove any tough vegetable skins before serving
- Use chicken thighs for more tender, moist meat
- Let bowl cool slightly before eating
💡 Helpful Cooking Tips
- Meal prep friendly: Cook rice and chicken in advance
- Rice cooker option: Makes perfect rice hands-free
- Don't overcook chicken: Use meat thermometer for accuracy
- Batch cooking: Double the recipe for easy weekday meals
- Texture variation: Mix soft and crunchy vegetables
- Pre-cut vegetables: Buy ready-to-use for convenience
Serving & Pairing Ideas
Asian Style: Add soy sauce, ginger, and sesame oil
Mediterranean: Use olive oil, lemon, and feta cheese
Mexican Inspired: Add salsa, black beans, and cilantro
Extra Protein: Add a soft-boiled egg on top
Creamy Option: Drizzle with tahini or yogurt sauce
Add Crunch: Top with toasted nuts or seeds
Storage & Reheating
Refrigerator: Store rice, chicken, and vegetables in separate airtight containers for up to 4 days. Keep dressing separate to prevent sogginess.
Freezer: Cooked rice and chicken freeze well for up to 3 months. Freeze vegetables separately. Fresh vegetables are best added when serving.
Reheating: Reheat rice and chicken in microwave for 2-3 minutes, adding a splash of water or broth. Stir halfway through. Or reheat on stovetop over medium heat.
Best Served: Warm rice and chicken with fresh, crisp vegetables. The contrast in temperatures and textures makes it more enjoyable.
Meal Prep: Prepare 3-4 bowls on Sunday for easy weekday lunches. Assemble fresh each day or store components separately.
⚠️ Important Health Notice
This recipe is provided for general informational and cooking purposes only. It is not medical advice, a nutritional prescription, or a treatment recommendation. Individual dietary needs vary greatly, especially for those with health conditions, allergies, or special requirements. Always consult with your doctor, registered dietitian, or healthcare provider before making significant changes to your diet. If you have specific health concerns or dietary restrictions, please seek personalized professional guidance.
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