These Hen Taco Rice Bowls are made with seasoned rooster thighs, fast black beans, rice, pico de gallo, and avocado for a simple, high-protein, fiber-rich dinner that’s excellent for weeknights or meal prep.
Hen Taco Rice Bowls
In case you’re like me and making an attempt to get extra protein and fiber in a meal, you’ll love these Hen Taco Bowls! One in all my easy build-a-bowl dinners that verify all of the bins: flavorful, filling, and weeknight-friendly. Juicy boneless rooster thighs are paired with my black beans, fluffy rice, recent pico de gallo, and creamy avocado for a meal that delivers over 45 grams protein and 9 grams of fiber in about half-hour.
Why This Recipe Works
I really like bowls like this as a result of every little thing might be prepped forward of time and blended and matched, making them excellent for busy nights or meal prep. It’s the type of dinner my entire household enjoys, the black beans are so good!
- Household-friendly: Set out all of the substances and let your loved ones assemble their very own bowls nevertheless they need.
- Taco Tuesday: A enjoyable twist as a substitute of consuming in taco shells.
- Meal prep: Excellent for packing in containers to tackle the go.
- Balanced meal: These high-protein rooster taco bowls comprise 45.5 grams of protein per serving, and over 9 grams of fiber!
- Customizable for various diets: This dish is of course dairy- and gluten- free and excessive in protein. I’ve additionally included strategies for making it low- carb and vegetarian/vegan.
Components You’ll Want
Right here’s every little thing it’s essential make this straightforward rooster taco rice bowl recipe. See the recipe card under for the precise measurements.
Black Bean Components
- Aromatics: Onion, purple bell pepper, garlic
- Cilantro: A basic Latin herb that provides freshness.
- Canned Black Beans: No have to rinse or drain them. The liquid helps thicken the beans whereas they simmer.
- Water: Add a little bit water so the beans can simmer.
- Seasoning: Cumin, bay leaf, and kosher salt
Taco Bowl Components
- Limes: Squeeze recent lime juice over the rooster, then slice the remaining lime to serve with the rice bowls.
- Boneless, Skinless Hen Thighs: Trim off the fats with kitchen scissors.
- Selfmade Taco Seasoning is straightforward to make at dwelling with frequent spices you most likely have already got readily available. It solely takes a couple of minutes and enables you to management the salt content material, however you need to use a premade combine for those who favor.
- White Rice: Use plain white rice or jazz it up with my cilantro lime rice. You also can use frozen rice or microwavable pouches to save lots of time.
- Pico de Gallo is one other one which’s tremendous easy to make at dwelling, but when you’re in a rush, purchase it premade on the grocery store.
- Avocado: Slice or cube a ripe avocado for a creamy addition.
Tips on how to Make Hen Taco Rice Bowls
If you wish to knock out a few of the prep the day earlier than, cook dinner the black beans and rice, and trim the rooster thighs. Whereas the rooster cooks, make the pico and slice the avocado. See the recipe card on the backside for printable instructions.
- Make the black beans: Sauté the onions, bell peppers, garlic, and cilantro in a big skillet till tender. Add the remaining black bean substances. Deliver to a boil, then simmer for quarter-hour till thickened. Take away from the warmth and discard the bay leaf.
- Season the rooster: Drizzle the thighs with lime juice, then sprinkle with taco seasoning.
- Prepare dinner the rooster on a sizzling grill pan or in a cast-iron skillet. It ought to take about 7 to eight minutes per aspect, however you possibly can verify that the thighs are performed with an instant-read thermometer. As soon as it reaches 165°F, switch the rooster to a plate. Let it relaxation for five to 10 minutes earlier than slicing.
- Assemble the taco bowls: Divide the rice and beans amongst 4 bowls, then high every with rooster, pico, avocado, cilantro, and lime wedges.
Variations
- Protein choices: Substitute rooster thighs with rooster breasts, floor rooster or turkey, or steak.
- Vegan and vegetarian taco bowl: Omit the rooster and serve with additional beans, or add different greens, comparable to sliced cucumbers, sautéed corn, or mushrooms.
- Hate cilantro? Go away it out!
- Make it spicy: Add diced jalapeños or chipotle in adobo sauce to the black beans. Prime your bowl with jalapeños or a drizzle of sizzling sauce.
- Swap white rice for brown rice or quinoa for those who favor.
- Cut back the carbs: You can also make this rooster taco bowl with no rice. Substitute romaine lettuce or cauliflower rice, or double the beans for a protein and fiber enhance.
- Avocado: Use guacamole as a substitute of sliced avocado.
- Pico de gallo: In case you don’t wish to make pico, you need to use sliced cherry tomatoes and even jarred salsa.
- Topping Concepts: End your bowl with cheddar, Monterey Jack, or cotija, or a spoonful of Greek yogurt or bitter cream. Selfmade avocado crema would even be scrumptious.
Meal Prep and Storage
You may double this taco rice bowl recipe to have leftovers, which is able to last as long as 4 days within the fridge. Right here’s easy methods to pack them for those who’re taking them to high school or work.
- Retailer the rooster, rice, and beans in 2-cup glass containers, and retailer the pico de gallo in smaller containers.
- Microwave the rooster combination for a few minute till heat.
- Prime with pico, and slice the avocado.
In case you’re serving them for dinner, you possibly can put every little thing in a single giant container or divide the rooster, beans, and rice into particular person containers. You may as well freeze it for as much as 3 months and add the pico and avocado earlier than serving.
Extra Excessive-Protein Bowls You’ll Love
For extra wholesome dinner concepts, take a look at these 5 scrumptious high-protein bowl recipes to encourage your subsequent meal!
Yield: servings
Serving Measurement: 1 bowl
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Add oil to a big deep skillet or medium pot with the onions, pepper, garlic and cilantro, and saute till tender, about 3 to five minutes. Add the beans, water, cumin, salt and bay leaf, and produce to a boil. Decrease warmth and canopy, simmer about quarter-hour stirring sometimes till thickened. Take away from warmth, and discard bay leaf.
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Whereas the beans begin to cook dinner, warmth a big grill pan or forged iron skillet over medium warmth and spray with oil. In a bowl, add lime juice to the rooster then season with taco seasoning. Prepare dinner the rooster 7 to eight minutes on both sides, till cooked via within the middle. Slice and hold collectively.
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Divide the rice and beans in 4 bowls, high with rooster, pico de gallo and serve with avocado, cilantro and lime wedges.
Final Step:
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Serving: 1 bowl, Energy: 550 kcal, Carbohydrates: 66.5 g, Protein: 45.5 g, Fats: 10.5 g, Saturated Fats: 2.5 g, Ldl cholesterol: 161.5 mg, Sodium: 1110 mg, Fiber: 9.5 g, Sugar: 4.5 g