HEARTY PESTO CHICKEN AND BROWN RICE BOWL
A hearty pesto chicken and brown rice Bowl is the perfect combination of protein, healthy fats and whole grains for a well-balanced meal. The nutty flavour of brown rice pairs beautifully with tender grilled chicken coated in a vibrant pesto sauce. Juicy cherry tomatoes add a refreshing burst of flavour, while shredded parmesan enhances the dish with a savoury and creamy texture. This meal is quick and easy to prepare, making it a great choice for lunch or dinner. Packed with protein and fibre, it keeps you full and energised while offering a rich Mediterranean-inspired taste. Whether you’re looking for a simple meal prep option or a nutritious and delicious dish, this pesto chicken bowl is a fantastic choice. Enjoy it warm for comfort or chilled as a refreshing grain salad.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean, Italian
PREPARATION/TECHNIQUES
Boil, Grill, Pan-Fry, One-Pot Wonders
OCCASION/HOLIDAY
Family Reunion, Picnic, Spring, Summer, Potluck, Healthy Eating
SPECIAL CONSIDERATION/DIETARY CONCERNS
High Protein, Healthy, Quick & Easy, Wheat / Gluten-Free
DISH TYPE
Bowl, Salad, Main Dish
INGREDIENTS
To prepare Hearty Pesto Chicken And Brown Rice, we used the following ingredients:
- 50g brown rice, cooked
- 80g grilled chicken breast
- 1 tbsp pesto sauce
- 20g cherry tomatoes, halved
- 10g shredded parmesan
FULL NUTRITIONAL INFORMATION
- Calories: 340 kcal
- Protein: 35g
- Carbohydrates: 30g
- Fats: 10g
- Fibre: 4g
PREPARATION FOR PESTO CHICKEN AND BROWN RICE BOWL
- Cook The Brown Rice: Rinse the brown rice under cold water. In a pot, bring 120ml of water to a boil, add the rice, cover, and simmer for 25-30 minutes until tender. Drain any excess water and set aside.
- Grill The Chicken: Preheat a grill pan or outdoor grill over medium-high heat. Lightly season the chicken breast with salt and pepper. Grill for 5-7 minutes per side until fully cooked. Let it rest for 5 minutes, then slice into strips.
- Prepare The Pesto Sauce: If using store-bought pesto, measure 1 tbsp. For homemade use, blend fresh basil, garlic, olive oil, pine nuts, and parmesan in a food processor.
- Assemble The Bowl: In a serving bowl, place the cooked brown rice at the base. Arrange the grilled chicken slices on top.
- Add Toppings: Drizzle the pesto sauce over the chicken. Scatter the halved cherry tomatoes and sprinkle the shredded parmesan.
- Serve And Enjoy: Mix gently before eating, or serve as is with a side of fresh greens.
PREP TIME
5 minutes
COOKING TIME
30 minutes
TIPS FOR HEARTY PESTO CHICKEN AND BROWN RICE BOWL
- Enhance The Flavour: Marinate the chicken in a bit of lemon juice and garlic for added depth before grilling.
- Perfect Pesto Consistency: If your pesto is too thick, add a teaspoon of warm water or olive oil to loosen it.
- Tender Chicken: Allow the grilled chicken to rest before slicing to keep it juicy.
- Quick Cooking Alternative: Use pre-cooked brown rice to reduce preparation time.
- Customise The Texture: Swap cherry tomatoes for sun-dried tomatoes for a richer, tangy taste.
VARIATIONS
- Vegan Option: Replace the grilled chicken with grilled tofu or chickpeas.
- Cheesy Twist: Add a dollop of ricotta or burrata for extra creaminess.
- Extra Greens: Mix in baby spinach or arugula for more nutrients.
- Grain Swap: Substitute brown rice with quinoa, farro, or bulgur wheat.
- Nut-Free Version: Use a nut-free pesto alternative made with sunflower seeds or pumpkin seeds.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Meal Prep: Cook the rice and chicken in advance and assemble when ready to eat.
- Reheating: Warm in the microwave for 1-2 minutes or enjoy cold as a refreshing salad.
- Freezing: Not recommended, as pesto can change its texture when frozen.