Chicken and Soft-Boiled Egg Protein Bowl

Happy new year! Well, the holidays are over and if you’re like most people, you may need to get your diet back to normal. That’s why I’ll be posting a series of delicious, easy, and healthy protein bowls throughout the month of January. I’m starting with this Chicken and Soft-Boiled Egg Protein Bowl!
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The chicken and soft-boiled egg protein bowl!

I really struggle with lunch. For me, breakfast is easy, dinner is a piece of cake, but literally every day I think “what do I want for lunch?” These protein bowls save my day. They keep me on the path of healthy eating, as each is high in protein and healthy fats, and contains a limited amount of unrefined carbohydrates. So what’s in the Chicken and Soft-Boiled Egg Protein Bowl? Let’s get into it: to make it easier I use roasted chicken and surround it with short grain brown rice, shredded carrots, half an avocado, baby arugula, pickled red onions and last but not least, a soft-boiled egg (with jam). This beautiful bowl is dressed with a simple olive oil and lemon juice dressing. It has all the flavor profiles, salty (chicken and egg), sour (lemon juice), sweet (pickled onions), sour (arugula) and thanks to my favorite sea salt a nice bite of flaky sea salt! It is simple, abundant and economical.

Let’s talk about the health benefits of this lunch:

Chicken and eggs are loaded with protein, 15 grams and 12 grams respectively! That’s a total of 27 grams of protein, how amazing! Eggs, avocado and olive oil provide you with healthy DHA and Omega 9 fats that help the brain and heart. Arugula, carrot, lemon juice and brown rice provide vitamins, minerals, antioxidants and fiber. And finally, the pickled red onions Not only do they add color and flavor, but they also help with digestion by stimulating beneficial gut bacteria. And they are a natural anti-inflammatory! Win everywhere!

The dressing and eggs with jam:

The dressing I use for this bowl is very simple: olive oil, fresh lemon juice, sea salt, and pepper. That’s all! I spray it on everything except the eggs. If you wish, you can sprinkle the eggs with a little Tabasco to warm them. The eggs are cooked soft-boiled and are easy to peel because I use a foolproof technique, all the tips are in the recipe below.

If you want to eat protein bowls all week long…just do a little meal prepping!

I like to make more rice and dressing than I need for one bowl because several of the bowl recipes in this series will have some of the same ingredients, so it only makes sense to batch cook the rice and double, triple, or quadruple the lemon. bandage.

What you need: to good sea saltto cheese graterand as always, a good knife!

A simple, tasty, nutritious lunch or dinner rich in protein and healthy fats!

Course:

dinner, lunch

Kitchen:

American

Keyword:

#easy dinner, healthy lunch, lunch bowl, protein bowl

Portions: 1 service

• 1/3
  cup
  Short grain brown rice cooked according to package directions. I like to make more than I need so I can have bowls all week.
• 1
  Tablespoon
  olive oil
• 1
  Tablespoon
  fresh lemon juice
• sea ​​salt and pepper, to taste
• 1/2
  cup
  chopped roast chicken, heated
• 1/2
  cup
  baby arugula
• 1/2
  one ripe avocado, sliced
• 1
  carrot, grated (on cheese grater)
• 1
  soft-boiled egg with “jam”
• 2
  tablespoons
  pickled red onions

1. Cook rice according to package directions. While the water is heating, prepare the dressing: In a small bowl, whisk together the olive oil, lemon juice, a pinch of sea salt, and a few twists of freshly ground pepper. Set aside. When the rice is halfway through cooking time, make the eggs.

To make soft-boiled eggs:

1. Place a pot of water over high heat (the water should be high enough to cover the eggs by at least an inch). When the water is boiling, lower the heat to a gentle boil; If the water boils quickly, the eggs could break. Use a spoon to gently lower the eggs into water. Boil gently for 7 minutes. Place a bowl of ice in the sink and fill it with cold water. Place the eggs in an ice bath for two minutes. Peel and cut in half.

2. Shred the carrot with a cheese grater. Arrange the hot chicken, arugula, sliced ​​avocado, and red onion around the perimeter of the bowl and place the eggs in the center. Drizzle everything except eggs with dressing. Sprinkle with a little sea salt and pepper if necessary. If desired, use Tabasco sauce over the eggs. Eat!