Chicken Wild Rice Bowl

Chicken Wild Rice Bowl - tender seasoned chicken thighs with a delicious nutty wild rice blend, roasted carrot strands, salad with beets and feta.

Chicken Vegetable Wild Rice Bowl

Anyone else love bowls? and by that I don't mean just a pretty bowl you picked up from a home store. I mean a filling meal with lots of yummy components that are nutritious and healthy.

Bowls like this are a great way to use up some leftovers too, as there really is no right or wrong way to put everything together.

Build a Bowl

When I put together bowls like this Chicken Vegetable Wild Rice Bowl, I always kind of stick to the same kind of template. Which is the following

• Good source of protein - which can be lean meat, beans (legumes like chickpeas), tofu or eggs etc
• A whole grain (wild rice is perfect), but I also like quinoa, brown rice, couscous etc
• Good portion of salad or veggies
• Dairy (usually either with some cheese of my choice or a yoghurt dip) - but this is totally optional, and you of course will want to skip this if you are dairy free, or use a dairy free alternative.

The other thing to remember when building a bowl like this is flavour. Definitely add a good seasoning to your protein, like I have done with the chicken, otherwise your bowl will be a little bland.

I also cook my wholegrains in a little stock for some added flavour and then make your veggies or salad interesting, but add lots of different components. The roasted carrot strands with seasoning are a great example of this.

Can I use chicken breast?

I prefer chicken thighs for this bowl. I just prefer it as the meat is much more tender and absorbs more flavour.

But if you prefer to use chicken breast then that is perfectly fine too. I recommend slicing a chicken breast into cutlets so it's nice and thin and can really take on those flavours. Don't forget it will require slightly less cooking time too.

Can I use a different cheese?

With the herbs and seasoning I added to the chicken, I went for feta cheese as it compliments the flavours really well. But if you don't like feta, then by all means swap it out for a cheese you do like.

You can skip the cheese altogether if you prefer. But I recommend added another component like:

• Roasted Sweet Potato Hummus
• Roasted Butternut Squash Butter Bean Dip

How to make Roasted Carrot Strands

For the carrot strands I use the thick julienne slicer on my mandolin slicer. Mandolin Slicers are great tools for making vegetables more interesting for cooking or using in a salad. I recommend one like this Mandoline Slicer with different blades on Amazon.

(As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.)

However you don't need an fancy gadgets, a sharp knife will also do the trick. Just try and slice them a similar size to what I have done, otherwise they will take slightly longer to cook.

More Bowl Recipes

Looking for some more bowl recipes? Check out the follow:

• TACO BREAKFAST BOWL
• HEALTHY CHICKEN QUINOA BOWL
• OATMEAL SMOOTHIE BOWL
• CURRIED CHICKEN RICE SALAD BOWL
• PEARL BARLEY GREEK YOGHURT BREAKFAST BOWL
• CHOCOLATE PEANUT BUTTER OATMEAL BOWL
• PEANUT CHICKEN NOODLE SALAD BOWL

or head on over to the FULL RECIPE INDEX where you will find over 900 delicious Slimming World and Weight Watchers friendly recipes all fully searchable by meal type, ingredients, syn value and smart points etc

LET’S CONNECT!!

Chicken Wild Rice Bowl

Yield: SERVES 2

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Chicken Wild Rice Bowl - tender seasoned chicken thighs with a delicious nutty wild rice blend, roasted carrot strands, salad with beets and feta.

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Ingredients

For the chicken:

• 3 Boneless Skinless Chicken Thighs, uncooked
• pinch of each of the following (dried thyme, dried oregano, dried basil. black pepper and coarse sea salt)
• cooking oil spray (I used avocado)

For the rice:

• ⅓ cup (60g) of wild rice blend (or you can use brown rice), rinsed
• 1 cup (240ml) of chicken stock

For the carrots:

• 2 medium carrots, sliced into thin sticks
• 1.5 teaspoons of paprika

For the mustard vinaigrette:

• 1 tablespoon olive oil
• 1 tablespoon of white wine vinegar
• 1 teaspoon of dijon mustard
• ¼ teaspoon of garlic powder
• 1 teaspoon of granulated sweetener (optional)
• pinch of salt and black pepper

For the bowls:

• 45g of feta
• 2 handfuls of baby leaves
• 2 cooked beets, chopped

Instructions

1. Preheat oven to 200c/180c fan/400f or gas mark 6
2. Season the carrots with the paprika.
3. Place on a. baking tray line with parchment, spray over the top with cooking oil spray and bake until lightly golden (approx 15-20 minutes)
4. Add the rinsed rice to a saucepan, add in the stock, bring to a boil, reduce heat to low simmer, cover and cook until stock is absorbed, then turn off heat but leave untouched and with lid on for 12 minutes. See notes
5. Place the chicken thighs on a plate and add a pinch of dried thyme, dried oregano, dried basil, black pepper and coarse sea salt the top of each thigh.
6. Heat a frying pan over a medium high heat with cooking oil spray. Once pan is hot, add the chicken thighs seasoned side down and cook until golden. Spray the uncooked side with more cooking oil spray, then flip and cook the other side until golden. Approx 6 minutes each side. Remove and slice into strips.
7. Whisk the ingredients for the vinaigrette together in a small bowl.
8. Then you are ready to build your bowl. Add half the chicken to each bowl, half the rice, half the carrots, handful of mixed baby leaves, chopped cooked beets, then crumble half the feta over the baby leaves in each bowl and drizzle with the vinaigrette.
9. Dig in and enjoy!!!

Notes

This recipe is gluten free, Slimming World and Weight Watchers friendly

• Slimming World - ½ HEa and 3 syns per serving
• WW Green Smart Points - 13 per serving (8 if using chicken breast)
• WW Blue Smart Points - 13 per serving (8 if using chicken breast)
• WW Purple Smart Points - 9 per serving (5 if using chicken breast)
• Gluten Free - use gluten free stock

NOTE: Check the packaging of your rice for cooking instructions as different brands can vary and adjust cooking time/stock accordingly.

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Nutrition Information

Yield 2 Serving Size 1 BOWL
Amount Per Serving Calories 421Total Fat 17.5gSaturated Fat 5.5gTrans Fat 0gCholesterol 229mgSodium 919mgCarbohydrates 35.3gFiber 5.3gSugar 5.6gProtein 33.4g

Nutritional information, syn values, points etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.

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