Blackened Chicken Bowl

The Blackened Chicken Bowl is a vibrant and flavorful meal that perfectly balances smoky heat with refreshing citrus. This dish features tender chicken breasts coated in a signature blend of spices, served alongside fluffy rice and a colorful medley of sautéed vegetables. It is a complete, nourishing meal that is both easy to prepare and incredibly satisfying for any night of the week.

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What makes this bowl truly stand out is the contrast between the bold, blackened crust of the chicken and the cooling, zesty lime crema. The sautéed zucchini and bell peppers add a natural sweetness and crunch, making every forkful a delightful experience of different textures and flavors.

Ingredients

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 tablespoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 1/2 cups long-grain white rice
• 3 cups water or chicken broth
• 1/2 teaspoon salt
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 medium zucchini, sliced
• 1 red onion, sliced
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1/2 cup sour cream
• Zest and juice of 1 lime
• 1 tablespoon fresh cilantro, chopped
• Salt, to taste
• Fresh cilantro leaves, for garnish
• Lime wedges

Instructions

Prepare the Rice

In a medium saucepan, bring water or broth and salt to a boil. Add rice, reduce heat to low, cover, and cook for 15 minutes or until liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.

Season the Chicken

In a small bowl, combine smoked paprika, garlic powder, onion powder, oregano, thyme, cayenne, salt, and black pepper. Pat chicken breasts dry, drizzle with olive oil, and rub the spice mix evenly over all sides.

Cook the Chicken

Heat a large skillet or grill pan over medium-high heat. Add chicken breasts and cook for 5–6 minutes per side, or until blackened and cooked through (internal temperature 165°F/74°C). Transfer to a plate and let rest for 5 minutes, then slice.

Sauté the Vegetables

In the same pan, add olive oil. Sauté bell peppers, zucchini, and red onion over medium-high heat for 5–7 minutes until just tender and slightly charred. Season with salt and pepper.

Make the Lime Crema

In a small bowl, mix sour cream with lime zest, lime juice, cilantro, and a pinch of salt. Stir until smooth.

Assemble the Bowls

Divide rice among four bowls. Top with sautéed vegetables and sliced blackened chicken. Drizzle with lime crema, garnish with cilantro leaves, and serve with lime wedges.

Zusatztipps für die Zubereitung

To achieve a perfect blackening effect, ensure your skillet is preheated and hot before adding the chicken. Using a cast-iron skillet can provide an even better char. Always let the chicken rest after cooking to keep the meat juicy and tender before slicing it into strips.

Varianten und Anpassungen

For a lighter alternative, you can substitute the sour cream in the crema with Greek yogurt. If you want to add more fiber and texture, consider mixing in some black beans or corn into the sautéed vegetables. You can also swap the white rice for brown rice or quinoa depending on your nutritional preferences.

Serviervorschläge

Serve these bowls warm, garnished with extra cilantro and fresh lime wedges for squeezing. This dish pairs excellently with a side of sliced avocado or even a spoonful of fresh mango salsa for a sweet and spicy twist.

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This Blackened Chicken Bowl is a fantastic way to enjoy a restaurant-quality meal at home. With its bold seasoning and fresh toppings, it is sure to become a staple in your healthy dinner rotation.

Recipe FAQs

→ How spicy is the blackened seasoning?

The heat level is moderate thanks to the cayenne pepper. You can easily adjust by using less cayenne for milder flavor or more for extra spice.

→ Can I use brown rice instead?

Yes, brown rice works well. Just increase the cooking time to about 40-45 minutes and adjust the liquid ratio according to package instructions.

→ What vegetables can I substitute?

Feel free to swap in any vegetables you enjoy. Broccoli, snap peas, carrots, or mushrooms all work beautifully in this bowl.

→ How long does the cooked chicken keep?

Stored in an airtight container in the refrigerator, the cooked chicken will stay fresh for 3-4 days. Reheat gently to maintain moisture.

→ Is this freezer-friendly?

You can freeze the cooked chicken and rice separately for up to 3 months. The vegetables and crema are best enjoyed fresh.