Description
A fresh, protein-packed meal featuring blackened chicken, roasted sweet potatoes, and cilantro brown rice, all topped with a creamy avocado sauce. It’s wholesome, balanced, and easy enough for busy weeknights!
Ingredients
For the Blackened Chicken
2 boneless, skinless chicken breasts – pounded evenly for uniform cooking
1 tbsp olive oil
1 tsp smoked paprika
1 tsp garlic powder
½ tsp onion powder
½ tsp dried oregano
¼ tsp cayenne pepper (optional)
Salt and black pepper, to taste
For the Bowl Base
1 cup cooked brown rice
1 medium sweet potato, diced
1 tbsp olive oil
½ yellow onion, finely diced
1½ cups shaved Brussels sprouts
2 cloves garlic, minced
1 cup canned black beans, rinsed and drained
Fresh cilantro, chopped
For the Avocado Cream
1 large ripe avocado
¼ cup Greek yogurt
Juice of ½ lemon
Pinch of salt
2–3 tbsp water
Instructions
Roast the sweet potatoes: Toss diced sweet potatoes in olive oil, salt, and pepper. Roast at 400°F (200°C) for 20–25 minutes until golden.
Cook the rice: Prepare brown rice as directed. Fluff and mix with chopped cilantro and lemon juice.
Season the chicken: Combine all blackening spices in a bowl. Rub over chicken with olive oil.
Sear the chicken: In a hot skillet, cook chicken for 5–6 minutes per side until blackened and cooked through. Rest and slice.
Sauté veggies: In the same skillet, cook onion and garlic for 2 minutes. Add Brussels sprouts and black beans; sauté until lightly crisp.
Make avocado cream: Blend avocado, Greek yogurt, lemon juice, salt, and water until smooth.
Assemble bowls: Layer rice, roasted sweet potatoes, veggie mix, and sliced chicken. Drizzle with avocado cream and garnish with cilantro.
Notes
Use chicken thighs for a juicier option.
Store components separately; drizzle sauce before serving.
Avocado cream lasts up to 2 days refrigerated (press plastic wrap against the surface to prevent browning).
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Dinner / Bowls
- Method: Pan-Seared & Roasted
- Cuisine: American-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 480 kcal
- Sugar: 6 g
- Sodium: 420 mg
- Fat: 18 g
- Saturated Fat: 6 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 42 g
- Fiber: 8 g
- Protein: 38 g
- Cholesterol: 95 mg
Keywords: High-Protein, blackened chicken bowl, avocado cream, healthy dinner, brown rice bowls, meal prep chicken
