Save Savor the bold and smoky flavors of this Blackened Chicken Bowl, a dish that perfectly balances heat and freshness. Tender chicken breasts are coated in a robust spice blend and seared to perfection, then nestled alongside vibrant sautéed vegetables and fluffy white rice for a wholesome, satisfying meal that is entirely gluten-free.
Save This bowl is more than just a meal; it is a celebration of textures. From the crisp sear on the spiced chicken to the tender-crisp snap of sautéed zucchini and bell peppers, every bite offers a delicious contrast enhanced by the creamy, citrusy drizzle of homemade lime crema.
Ingredients
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil (for chicken)
- 1 tablespoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1 teaspoon salt (for chicken)
- 1/2 teaspoon black pepper
- 1 1/2 cups long-grain white rice
- 3 cups water or chicken broth
- 1/2 teaspoon salt (for rice)
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 medium zucchini, sliced
- 1 red onion, sliced
- 1 tablespoon olive oil (for vegetables)
- Salt and pepper, to taste (for vegetables)
- 1/2 cup sour cream
- Zest and juice of 1 lime
- 1 tablespoon fresh cilantro, chopped
- Salt, to taste (for crema)
- Fresh cilantro leaves, for garnish
- Lime wedges
Instructions
- Prepare the Rice
- In a medium saucepan, bring water or broth and salt to a boil. Add rice, reduce heat to low, cover, and cook for 15 minutes or until liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
- Season the Chicken
- In a small bowl, combine smoked paprika, garlic powder, onion powder, oregano, thyme, cayenne, salt, and black pepper. Pat chicken breasts dry, drizzle with olive oil, and rub the spice mix evenly over all sides.
- Cook the Chicken
- Heat a large skillet or grill pan over medium-high heat. Add chicken breasts and cook for 5–6 minutes per side, or until blackened and cooked through (internal temperature 165°F/74°C). Transfer to a plate and let rest for 5 minutes, then slice.
- Sauté the Vegetables
- In the same pan, add olive oil. Sauté bell peppers, zucchini, and red onion over medium-high heat for 5–7 minutes until just tender and slightly charred. Season with salt and pepper.
- Make the Lime Crema
- In a small bowl, mix sour cream with lime zest, lime juice, cilantro, and a pinch of salt. Stir until smooth.
- Assemble the Bowls
- Divide rice among four bowls. Top with sautéed vegetables and sliced blackened chicken. Drizzle with lime crema, garnish with cilantro leaves, and serve with lime wedges.
Zusatztipps für die Zubereitung
For the best "blackened" results, ensure your skillet is preheated properly before adding the chicken. Using a cast-iron skillet can help achieve a deeper sear. Always let the chicken rest before slicing to ensure the juices remain inside the meat.
Varianten und Anpassungen
You can easily customize this bowl by adding black beans or corn for extra texture. If you prefer a lighter topping, substitute the sour cream in the crema with Greek yogurt. Adjust the heat level by increasing or decreasing the amount of cayenne pepper in the spice rub.
Serviervorschläge
Garnish the bowls generously with fresh cilantro leaves and serve with extra lime wedges for squeezing over the top. This dish pairs excellently with a side of avocado slices or a simple corn salad for added freshness.
Save At only 450 calories per serving, this Blackened Chicken Bowl is a powerhouse of flavor and nutrition. Whether you are meal prepping for the week or serving a fresh dinner tonight, it is a versatile meal that never disappoints.
Recipe FAQs
- → How spicy is the blackened seasoning?
The spice level is moderate, with warmth from smoked paprika and a kick of cayenne. Adjust the cayenne pepper to your preference—reduce for milder flavor or increase for more heat.
- → Can I use brown rice instead of white?
Absolutely. Brown rice works well but will require longer cooking time, typically around 40-45 minutes. Plan accordingly or cook the rice in advance.
- → What vegetables work best in this bowl?
Bell peppers, zucchini, and red onion provide great color and flavor. You can also add mushrooms, snap peas, or corn kernels for extra variety and texture.
- → How do I store leftovers?
Store components separately in airtight containers in the refrigerator for up to 3 days. Reheat the chicken and vegetables gently, and add fresh lime crema before serving.
- → Can I make the lime crema dairy-free?
Yes. Substitute coconut cream or a dairy-free sour cream alternative for the sour cream. The lime and cilantro will still provide plenty of bright flavor.
- → What's the best way to get a good blackened crust?
Pat the chicken thoroughly dry before seasoning, use a well-heated skillet, and avoid moving the chicken while it sears. Let it develop a dark crust undisturbed before flipping.