Save to Pinterest This Blackened Chicken Bowl is a vibrant and flavorful meal that brings together bold spices and fresh ingredients. Featuring tender, seasoned chicken breast served over a bed of fluffy rice and topped with colorful sautéed vegetables, it is finished with a zesty lime crema that ties all the flavors together perfectly. It is a satisfying, healthy, and gluten-free dinner option that is easy enough for any weeknight.
Save to Pinterest The secret to this dish lies in the balance of the smoky, charred exterior of the blackened chicken and the cooling, tangy lime crema. Whether you are looking to impress guests or simply want to elevate your meal prep routine, these bowls offer a restaurant-quality experience right at home with simple, wholesome ingredients.
Ingredients
- For the Blackened Chicken:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 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
- 1/2 teaspoon black pepper
- For the Rice:
- 1 1/2 cups long-grain white rice
- 3 cups water or chicken broth
- 1/2 teaspoon salt
- For the Vegetables:
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 medium zucchini, sliced
- 1 red onion, sliced
- 1 tablespoon olive oil
- Salt and pepper, to taste
- For the Lime Crema:
- 1/2 cup sour cream
- Zest and juice of 1 lime
- 1 tablespoon fresh cilantro, chopped
- Salt, to taste
- For Serving:
- 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
To ensure the best results, always pat the chicken dry before adding the oil and spices; this helps the seasoning stick and creates a better crust. Use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F (74°C), and always let the meat rest for at least 5 minutes before slicing to keep the juices inside.
Varianten und Anpassungen
For a lighter version of the sauce, you can substitute Greek yogurt for the sour cream. If you want more texture, consider adding black beans or corn to the vegetable mix. The spice level is also easily adjustable; simply increase or decrease the amount of cayenne pepper in the rub to suit your preference.
Serviervorschläge
Assemble the bowls by layering the fluffy rice first, followed by the charred vegetables and the sliced chicken. Generously drizzle the lime crema over the top. Garnish with fresh cilantro leaves and serve immediately with extra lime wedges on the side for an extra burst of citrus.
Save to Pinterest Whether you're looking for a post-workout meal or a colorful dinner for the family, this Blackened Chicken Bowl delivers on every front. The combination of warm spices, tender chicken, and zesty crema makes for a truly unforgettable meal that you will want to make again and again.
Recipe FAQs
- → Can I use chicken thighs instead of breasts?
Yes, boneless chicken thighs work wonderfully and may stay juicier during cooking. Adjust cooking time to 6-7 minutes per side depending on thickness.
- → How spicy is the blackened seasoning?
The seasoning has moderate heat from cayenne pepper. Reduce or omit the cayenne for a milder version, or increase for more spice.
- → Can I make this bowl dairy-free?
Substitute the sour cream with coconut yogurt or a dairy-free alternative in the lime crema. The rest of the dish is naturally dairy-free.
- → What other vegetables work well in this bowl?
Broccoli, snap peas, corn, or roasted sweet potatoes make excellent additions. Feel free to use whatever fresh vegetables you have on hand.
- → Can I meal prep these bowls?
Absolutely. Store components separately in airtight containers for up to 4 days. Reheat chicken and vegetables gently, and add fresh lime crema before serving.
- → Is brown rice a good substitute?
Brown rice works perfectly but will require longer cooking time—about 40-45 minutes instead of 15. It adds a nutty flavor and extra fiber to the bowl.