Golden Chicken & Rice Bowl

Name: Golden Chicken & Rice Bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 bowls
Cuisine: Middle Eastern
Ingredients: 1/2 cup (125 g) plain Greek yogurt; 1 tbsp (15 ml) olive oil; 2 garlic cloves, minced (about 10 g); 1 tsp ground turmeric; 1 tsp ground cumin; 1/2 tsp smoked paprika; 1/2 tsp ground ginger; Juice of 1/2 lemon; 1/2 tsp fine sea salt; Pinch of black pepper; Pinch of cayenne pepper; 2 chicken breasts (about 300 g); 1 cup (200 g) basmati rice; 1 head broccoli, cut into florets (about 300 g); Squeeze of lemon; Salt and pepper; 1 tbsp (15 ml) sesame oil; 1 tbsp (21 g) honey; 1 tsp (5 ml) soy sauce; 1 tbsp (9 g) sesame seeds

battery_android_frame_bolt Post-Run

Within 2 hours after

Yogurt-marinated chicken roasted until golden and crispy, served over basmati rice with sesame honey glazed broccoli. High in protein for muscle repair, loaded with complex carbs to reload glycogen stores, and rich in vitamin C from the broccoli and lemon to support iron absorption. The turmeric, ginger, and black pepper in the marinade form an anti-inflammatory trio that helps reduce post-run soreness.

skilletPrep 15 min · Cook 20 min

restaurant2 bowls

bolt

Carbs

~60g

exercise

Proteins

~48g

Ingredients

Marinade

1/2 cup (125 g) plain Greek yogurt

1 tbsp (15 ml) olive oil

2 garlic cloves, minced (about 10 g)

1 tsp ground turmeric

1 tsp ground cumin

1/2 tsp smoked paprika

1/2 tsp ground ginger

Juice of 1/2 lemon

1/2 tsp fine sea salt

Pinch of black pepper

Pinch of cayenne pepper

Bowl

2 chicken breasts (about 300 g)

1 cup (200 g) basmati rice

1 head broccoli, cut into florets (about 300 g)

Squeeze of lemon

Salt and pepper

Sesame Honey Glaze

1 tbsp (15 ml) sesame oil

1 tbsp (21 g) honey

1 tsp (5 ml) soy sauce

1 tbsp (9 g) sesame seeds

Notes

Marinate in the morning before your run and it is ready to cook when you get home. The longer the chicken sits in the marinade, the more tender it gets - up to 24 hours in the fridge. Makes great leftovers for lunch the next day.

Instructions

Whisk all marinade ingredients together in a bowl. Add the chicken breasts and coat evenly. Cover and refrigerate for at least 1 hour, ideally 4-8 hours.

1/2 cup plain Greek yogurt

1 tbsp olive oil

2 garlic cloves, minced

1 tsp ground turmeric

1 tsp ground cumin

1/2 tsp smoked paprika

1/2 tsp ground ginger

Juice of 1/2 lemon

1/2 tsp fine sea salt

Pinch of black pepper

Pinch of cayenne pepper

2 chicken breasts

Bowl

When ready to cook, preheat the oven to 425F (220C). Remove chicken from the fridge 15 minutes before cooking.

Bowl

Cook the basmati rice according to package directions.

1 cup basmati rice

Sesame Honey Glaze

In a small bowl, whisk together the sesame oil, honey, and soy sauce.

1 tbsp sesame oil

1 tbsp honey

1 tsp soy sauce

Bowl

Toss the broccoli florets with the sesame honey glaze on a baking sheet. Season with salt and pepper.

1 head broccoli, cut into florets

Salt and pepper

Bowl

Scrape excess marinade off the chicken and place on the same baking sheet, giving everything space. Roast for 20-25 minutes until the chicken is cooked through and the broccoli is caramelized and sticky at the edges.

Bowl

Sprinkle sesame seeds over the broccoli. Slice the chicken. Serve over rice with the glazed broccoli. Squeeze fresh lemon over everything.

1 tbsp sesame seeds

Squeeze of lemon

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Golden Chicken & Rice Bowl

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