– **Title**: BBQ Ranch Chicken Bowl with 42g of Protein
– **Ingredients**:
– 1 pound boneless, skinless chicken breasts
– 1/2 cup BBQ sauce (divided)
– 1/4 cup ranch dressing (divided)
– 2 cups cooked quinoa or brown rice
– 1 cup black beans, drained and rinsed
– 1 cup corn (fresh, frozen, or canned)
– 1 cup cherry tomatoes, halved
– 1 avocado, diced
– 1 cup shredded lettuce (optional)
– 1/2 cup shredded cheese (cheddar or Mexican blend)
– Olive oil, salt, and pepper to taste
– Fresh cilantro or green onions for garnish
– **Instructions**:
1. Preheat your grill or grill pan over medium heat. Season the chicken breasts with salt, pepper, and a tablespoon of olive oil on both sides.
2. Grill the chicken for about 6-7 minutes on each side or until fully cooked (internal temperature should reach 165°F or 74°C). Baste with 1/4 cup of BBQ sauce during the last 2 minutes of grilling for added flavor.
3. Once cooked, remove the chicken from the grill and let it rest for about 5 minutes before slicing it into strips.
4. In a large bowl, combine the cooked quinoa or brown rice, black beans, corn, cherry tomatoes, and diced avocado. Drizzle with the remaining ranch dressing and a little more BBQ sauce to taste. Toss gently to combine.
5. To assemble the bowls, divide the quinoa mixture among four bowls. Top each bowl with sliced BBQ chicken, shredded lettuce (if using), shredded cheese, and additional ranch dressing or BBQ sauce if desired.
6. Garnish with fresh cilantro or green onions before serving.
This dish offers a balanced blend of protein from chicken and beans, healthy fats from avocado, and plenty of fresh vegetables, making it both nutritious and filling. Enjoy your BBQ Ranch Chicken Bowl!
Key Ingredients & Substitutions
Chicken Breasts: Boneless, skinless chicken breasts are great for this dish because they cook quickly and absorb flavors well. If you’re looking for a change, turkey breasts or tofu (for a vegetarian option) can work instead!
BBQ Sauce: A low sugar BBQ sauce keeps it healthier. If you can’t find it, consider using homemade BBQ sauce with less sugar or a vinegar-based sauce for a tangy kick.
Ranch Seasoning Mix: For a homemade touch, mix herbs like dill, parsley, and garlic powder instead of store-bought. It’s a fun way to adjust flavors to your liking!
Mushrooms and Onions: These add earthiness and sweetness. If you’re not a fan of mushrooms, try bell peppers or zucchini instead! They’ll add great flavors too.
Greek Yogurt: This creamy topping can be replaced with sour cream or a dairy-free yogurt for a lighter garnish. I love Greek yogurt for the extra protein!
How Do You Ensure the Chicken is Cooked Perfectly?
Cooking chicken can be tricky! To make sure it’s perfectly cooked and juicy, follow these steps:
- Preheat your skillet before adding the chicken. This helps with even cooking.
- Season well with salt and pepper. Flavors start right from the seasoning!
- Sear the chicken for 5-6 minutes on each side. Look for a nice golden color and juices running clear when done.
- Let the chicken rest for a few minutes after cooking. This keeps it juicy!
By following these tips, you’ll have cooked chicken that’s tasty and tender! Enjoy your BBQ Ranch Chicken Bowl!
How to Make a BBQ Ranch Chicken Bowl with 42g of Protein
Ingredients You’ll Need:
For The Chicken:
- 2 boneless, skinless chicken breasts
- 1 cup BBQ sauce (preferably low sugar)
- 1 packet ranch seasoning mix
For The Vegetables:
- 1 cup mushrooms, sliced
- 1 cup onions, sliced
For Topping:
- 1 cup cheddar cheese, shredded
- 1/2 cup Greek yogurt (for drizzling)
Other Ingredients:
- Olive oil (for cooking)
- Salt and pepper to taste
- Optional: cooked brown rice or quinoa, for serving
How Much Time Will You Need?
This delicious BBQ Ranch Chicken Bowl takes about 25 minutes to prepare and cook. You’ll spend around 10 minutes cooking the chicken and vegetables, plus some extra time for assembling and serving. It’s a quick and nutritious meal that’s ready in no time!
Step-by-Step Instructions:
1. Cook the Chicken:
First, preheat a skillet over medium heat and drizzle in some olive oil. Season the chicken breasts on both sides with salt and pepper. Place the chicken in the skillet and cook for about 5-6 minutes on each side, or until they are fully cooked and the juices run clear. Once cooked, take the chicken out of the skillet and let it rest for a couple of minutes.
2. Sauté the Vegetables:
In the same skillet, add your sliced onions and mushrooms. Sauté them for about 5 minutes until they are soft and lightly caramelized, stirring occasionally. The leftover flavor from the chicken will make these veggies taste amazing!
3. Shred the Chicken and Combine:
While the vegetables are cooking, shred the rested chicken into bite-sized pieces using two forks. Once the mushrooms and onions are done, add the shredded chicken back to the skillet. Pour in the BBQ sauce and sprinkle the ranch seasoning mix over the top. Stir everything together and heat just until it’s warmed through.
4. Melt the Cheese:
Next, sprinkle the shredded cheddar cheese over the chicken and vegetable mixture. Cover the skillet with a lid for a few minutes to allow the cheese to melt perfectly.
5. Add the Greek Yogurt and Serve:
Remove the skillet from heat and drizzle the Greek yogurt on top of your BBQ Ranch Chicken mixture. For a complete meal, serve it over a bed of cooked brown rice or quinoa, or enjoy it just as it is. Dig in and enjoy your protein-packed BBQ Ranch Chicken Bowl!
Can I Use Chicken Thighs Instead of Breasts?
Absolutely! Chicken thighs will add more flavor and tenderness to your dish. Just ensure they are boneless and skinless for the best results. Cook them the same way as the breasts, adjusting the cooking time slightly as thighs may take a few extra minutes to cook through.
What Can I Use Instead of Greek Yogurt?
If you don’t have Greek yogurt, you can use sour cream or a dairy-free yogurt alternative if you want a lactose-free option. Just drizzle lightly on top for that creamy finish. You can also experiment with guacamole for a unique twist!
How to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm it on the stove over low heat or in the microwave, stirring occasionally for even heating. If the mixture seems dry, add a splash of water or extra BBQ sauce to keep it moist.
