This High Protein Bowl Feels Like a Cheat Meal

By Chef Jack Ovens · 45 min

Ingredients

Instructions

1. Make the chicken marinade: whisk the yogurt, olive oil, lemon juice, garlic and spices in a large bowl. Add the chicken thighs and toss to coat.
2. Cover and refrigerate for at least 2 hours or overnight.
3. Grill the chicken on a hot skillet, grill pan or BBQ for 5–6 minutes per side, until charred and cooked through to an internal temperature of 74°C.
4. Rest the chicken for 5 minutes, then slice into strips.
5. Rice: heat the olive oil in a pot and sauté the garlic until fragrant. Add the washed rice, stir to coat, then pour in the water and season with salt.
6. Bring to a boil, reduce to low, cover and cook for 12 minutes.
7. Remove from the heat, leave covered for 4 minutes, then fluff with a fork. Stir in the lemon zest and juice.
8. Salad: put the lettuce, tomato, cucumber and onion in a large bowl. Just before serving, drizzle with olive oil and lemon juice, season with salt and pepper and toss.
9. Yogurt sauce: combine all ingredients in a bowl, mix until smooth, adjust seasoning and serve cold.

Summarized from Chef Jack Ovens's video. Watch it for the details.

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GarlicOnionTomatoLemonRiceYoghurtRed onionChicken thigh