Description

Saucy BBQ chicken, creamy coleslaw, and hearty brown rice come together in this high-protein, flavor-packed bowl. Perfect for meal prep or a quick 35-minute dinner.

Ingredients

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1 c. uncooked brown rice
1/4 tsp. garlic powder
1/4 tsp. onion powder
1 1/4 tsp. kosher salt, divided, plus more
1/4 tsp. freshly ground black pepper, divided, plus more
1 tbsp. extra-virgin olive oil
2 (6- to 8-oz.) boneless, skinless chicken breasts
3 c. shredded red cabbage (about 6 oz.)
3/4 c. shredded carrots
1/3 c. plain whole milk Greek yogurt
1 tbsp. apple cider vinegar
2 tsp. Dijon mustard
2 tsp. granulated sugar
1 (15.5-oz.) can black beans, drained, rinsed
1/2 c. store-bought or homemade BBQ sauce, plus more for serving
1 c. fresh or thawed frozen corn
1/2 c. dill pickle chips
Thinly sliced scallions, for serving

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Instructions

Cook rice according to package instructions.
Meanwhile, in a small bowl, combine garlic powder, onion powder, 3/4 tsp. salt, and 1/4 tsp. pepper. In a large skillet over medium heat, heat oil. Season chicken all over with spice mixture and cook, turning occasionally, until golden brown and an instant-read thermometer inserted into thickest part registers 165°, about 7 minutes per side. Transfer to a cutting board. Remove skillet from heat.
In a large bowl, combine cabbage and carrots. In a medium bowl, whisk yogurt, vinegar, mustard, and sugar; season with 1/2 tsp. salt and 1/4 tsp. pepper. Pour over cabbage mixture and toss to combine.
Cut chicken into bite-sized pieces. Return to skillet along with beans and BBQ sauce. Bring to a simmer over medium-low heat and cook, stirring occasionally to coat chicken, until sauce thickens, 2 to 3 minutes; season with salt and pepper.
Divide rice among bowls. Top with chicken mixture, coleslaw, corn, and pickles. Drizzle with BBQ sauce and sprinkle with scallions.

Notes

For meal prep, store the BBQ chicken mixture, cooked rice, and coleslaw separately in airtight containers for up to 4 days.
To reduce sodium, choose a low-sodium BBQ sauce and adjust added salt.
Chicken can be swapped for lean ground turkey, shrimp, or tofu for a plant-based version.

Nutrition

Serving Size: 1 bowl
Calories: 569 Calories
Sugar: 19 g
Sodium: 1041 mg
Fat: 10 g
Saturated Fat: 2.5 g (estimated)
Trans Fat: 0 g
Carbohydrates: 73 g
Fiber: 12 g
Protein: 37 g
Cholesterol: 85 mg (estimated)