These Hen Taco Rice Bowls are made with seasoned hen thighs, fast black beans, rice, pico de gallo, and avocado for a straightforward, high-protein, fiber-rich dinner that’s excellent for weeknights or meal prep.
Hen Taco Rice Bowls
If you happen to’re like me and attempting to get extra protein and fiber in a meal, you’ll love these Hen Taco Bowls! Certainly one of my easy build-a-bowl dinners that test all of the packing containers: flavorful, filling, and weeknight-friendly. Juicy boneless hen thighs are paired with my black beansfluffy rice, recent pico de galloand creamy avocado for a meal that delivers over 45 grams protein and 9 grams of fiber in about half-hour.
Why This Recipe Works
I really like bowls like this as a result of every little thing could be prepped forward of time and combined and matched, making them excellent for busy nights or meal prep. It’s the sort of dinner my entire household enjoys, the black beans are so good!
- Household-friendly: Set out all of the substances and let your loved ones assemble their very own bowls nevertheless they need.
- Taco Tuesday: A enjoyable twist as a substitute of consuming in taco shells.
- Meal prep: Excellent for packing in containers to tackle the go.
- Balanced meal: These high-protein hen taco bowls include 45.5 grams of protein per serving, and over 9 grams of fiber!
- Customizable for various diets: This dish is of course dairy- and gluten- free and excessive in protein. I’ve additionally included options for making it low- carb and vegetarian/vegan.
Elements You’ll Want
Right here’s every little thing you must make this simple hen taco rice bowl recipe. See the recipe card beneath for the precise measurements.
Black Bean Elements
- Aromatics: Onion, pink bell pepper, garlic
- Cilantro: A traditional Latin herb that provides freshness.
- Canned Black Beans: No must rinse or drain them. The liquid helps thicken the beans whereas they simmer.
- Water: Add somewhat water so the beans can simmer.
- Seasoning: Cumin, bay leaf, and kosher salt
Taco Bowl Elements
- Limes: Squeeze recent lime juice over the hen, then slice the remaining lime to serve with the rice bowls.
- Boneless, Skinless Hen Thighs: Trim off the fats with kitchen scissors.
- Do-it-yourself Taco Seasoning is simple to make at dwelling with frequent spices you most likely have already got readily available. It solely takes a couple of minutes and permits you to management the salt content material, however you should utilize a premade combine for those who favor.
- White Rice: Use plain white rice or jazz it up with my cilantro lime rice. You may use frozen rice or microwavable pouches to save lots of time.
- Pico de Gallo is one other one which’s tremendous easy to make at dwelling, but when you’re in a rush, purchase it premade on the grocery store.
- Avocado: Slice or cube a ripe avocado for a creamy addition.
Methods to Make Hen Taco Rice Bowls
If you wish to knock out a few of the prep the day earlier than, prepare dinner the black beans and rice, and trim the hen thighs. Whereas the hen cooks, make the pico and slice the avocado. See the recipe card on the backside for printable instructions.
- Make the black beans: Sauté the onions, bell peppers, garlic, and cilantro in a big skillet till comfortable. Add the remaining black bean substances. Deliver to a boil, then simmer for quarter-hour till thickened. Take away from the warmth and discard the bay leaf.
- Season the hen: Drizzle the thighs with lime juice, then sprinkle with taco seasoning.
- Cook dinner the hen on a sizzling grill pan or in a cast-iron skillet. It ought to take about 7 to eight minutes per aspect, however you may test that the thighs are executed with an instant-read thermometer. As soon as it reaches 165°F, switch the hen to a plate. Let it relaxation for five to 10 minutes earlier than slicing.
- Assemble the taco bowls: Divide the rice and beans amongst 4 bowls, then prime every with hen, pico, avocado, cilantro, and lime wedges.
Variations
- Protein choices: Substitute hen thighs with hen breasts, floor hen or turkey, or steak.
- Vegan and vegetarian taco bowl: Omit the hen and serve with additional beans, or add different greens, resembling sliced cucumbers, sautéed corn, or mushrooms.
- Hate cilantro? Depart it out!
- Make it spicy: Add diced jalapeños or chipotle in adobo sauce to the black beans. Prime your bowl with jalapeños or a drizzle of sizzling sauce.
- Swap white rice for brown rice or quinoa for those who favor.
- Scale back the carbs: You may make this hen taco bowl with no rice. Substitute romaine lettuce or cauliflower riceor double the beans for a protein and fiber enhance.
- Avocado: Use guacamole as a substitute of sliced avocado.
- Pico de gallo: If you happen to don’t wish to make pico, you should utilize sliced cherry tomatoes and even jarred salsa.
- Topping Concepts: End your bowl with cheddar, Monterey Jack, or cotija, or a spoonful of Greek yogurt or bitter cream. Do-it-yourself avocado crema would even be scrumptious.
Meal Prep and Storage
You’ll be able to double this taco rice bowl recipe to have leftovers, which is able to last as long as 4 days within the fridge. Right here’s find out how to pack them for those who’re taking them to highschool or work.
- Retailer the hen, rice, and beans in 2-cup glass containersand retailer the pico de gallo in smaller containers.
- Microwave the hen combination for a couple of minute till heat.
- Prime with pico, and slice the avocado.
If you happen to’re serving them for dinner, you may put every little thing in a single massive container or divide the hen, beans, and rice into particular person containers. It’s also possible to freeze it for as much as 3 months and add the pico and avocado earlier than serving.
Extra Excessive-Protein Bowls You’ll Love
For extra wholesome dinner conceptstry these 5 scrumptious high-protein bowl recipes to encourage your subsequent meal!
Yield: servings
Serving Dimension: 1 bowl
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Add oil to a big deep skillet or medium pot with the onions, pepper, garlic and cilantro, and saute till comfortable, about 3 to five minutes. Add the beans, water, cumin, salt and bay leaf, and produce to a boil. Decrease warmth and canopy, simmer about quarter-hour stirring often till thickened. Take away from warmth, and discard bay leaf.
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Whereas the beans begin to prepare dinner, warmth a big grill pan or forged iron skillet over medium warmth and spray with oil. In a bowl, add lime juice to the hen then season with taco seasoning. Cook dinner the hen 7 to eight minutes on both sides, till cooked via within the heart. Slice and maintain collectively.
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Divide the rice and beans in 4 bowls, prime with hen, pico de gallo and serve with avocado, cilantro and lime wedges.
Final Step:
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Serving: 1 bowl, Energy: 550 kcal, Carbohydrates: 66.5 g, Protein: 45.5 g, Fats: 10.5 g, Saturated Fats: 2.5 g, Ldl cholesterol: 161.5 mg, Sodium: 1110 mg, Fiber: 9.5 g, Sugar: 4.5 g
