Description
These BBQ Protein Bowls are a wholesome, flavorful meal combining tender BBQ chicken, seasoned brown rice, tangy coleslaw, black beans, fresh corn, and dill pickles. Perfect for a balanced lunch or dinner, they offer a satisfying mix of textures and bold flavors in just 35 minutes.
Ingredients
Rice
- 1 cup uncooked brown rice
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1 1/4 tsp kosher salt, divided, plus more to taste
- 1/4 tsp freshly ground black pepper, divided, plus more to taste
- 1 tbsp extra-virgin olive oil
Chicken
- 2 (6- to 8-oz.) boneless, skinless chicken breasts
Coleslaw
- 3 cups shredded red cabbage (about 6 oz.)
- 3/4 cup shredded carrots
- 1/3 cup plain whole milk Greek yogurt
- 1 tbsp apple cider vinegar
- 2 tsp Dijon mustard
- 2 tsp granulated sugar
- 1/2 tsp salt
- 1/4 tsp freshly ground black pepper
Other
- 1 (15.5-oz.) can black beans, drained and rinsed
- 1/2 cup store-bought or homemade BBQ sauce, plus more for serving
- 1 cup fresh or thawed frozen corn
- 1/2 cup dill pickle chips
- Thinly sliced scallions, for serving
Instructions
- Cook the rice: Prepare the brown rice according to the package instructions until tender and fluffy. Set aside when done.
- Prepare and cook the chicken: In a small bowl, mix the garlic powder, onion powder, 3/4 teaspoon salt, and 1/4 teaspoon pepper. Heat the olive oil in a large skillet over medium heat. Season both sides of the chicken breasts with the spice mixture. Cook chicken in the skillet, turning occasionally until golden brown and cooked through, about 7 minutes per side, or until an instant-read thermometer registers 165°F. Transfer chicken to a cutting board and remove the skillet from heat.
- Make the coleslaw: In a large bowl, combine shredded cabbage and carrots. In a separate medium bowl, whisk together Greek yogurt, apple cider vinegar, Dijon mustard, granulated sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Pour this dressing over the cabbage mixture and toss well to coat. Set aside.
- Simmer chicken with beans and BBQ sauce: Cut the cooked chicken into bite-sized pieces. Return the skillet to medium-low heat and add chicken pieces, black beans, and 1/2 cup BBQ sauce. Stir occasionally and let simmer for 2 to 3 minutes until the sauce thickens and coats the chicken and beans well. Season with additional salt and pepper if needed.
- Assemble the bowls: Divide the cooked brown rice evenly among four bowls. Top each with the BBQ chicken and bean mixture, coleslaw, corn, and dill pickle chips. Drizzle with additional BBQ sauce as desired and sprinkle thinly sliced scallions over the top for garnish. Serve immediately.
Notes
- You can substitute chicken breasts with boneless, skinless thighs for a juicier option.
- Use homemade BBQ sauce if you prefer to control sweetness and ingredients.
- For a spicier twist, add a pinch of cayenne pepper to the chicken seasoning or coleslaw dressing.
- Brown rice can be substituted with quinoa or white rice according to preference.
- This recipe can be prepared ahead by making the rice and coleslaw in advance; reheat chicken mixture before assembling.
