Happy new year! Ok, the holidays are over, and if you’re like most people you may need to get your eating back on track. That’s why I will be posting a series of delicious, easy, healthy protein bowls during the month of January. I am starting with this Chicken and Soft Boiled Egg Protein Bowl!
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The Chicken and Soft Boiled Egg Protein Bowl!
I really struggle with lunch. For me, breakfast is easy, dinner is a cinch, but literally everyday I am like “what do I want for lunch???” These protein bowls save the day for me. They keep me on the healthy eating track as each is high in protein and healthy fats, and contain limited unrefined carbohydrates. So what is in the Chicken and Soft Boiled Egg Protein Bowl? Let’s get into it: to keep it easy I use rotisserie chicken and surround it with short grain brown rice, grated carrots, half an avocado, baby arugula, red pickled onions and last but definitely not least, a soft boiled (jammy) egg. This beautiful bowl is dressed with a simple olive oil and lemon juice dressing. It’s got all the flavor profiles, savory (chicken and egg), sour (lemon juice), sweet (pickled onions), bitter (arugula) and thanks to my favorite sea salt a nice bite of flaked sea salt! It’s simple, filling and budget friendly.
Let’s Talk About The Health Benefits of this Lunch Bowl:
The chicken and eggs are loaded with protein, 15 grams and 12 grams respectively! That’s a total of 27 grams of protein, so awesome! The eggs, avocado and olive oil provide you with heathy DHA and Omega 9 fats that help the brain and the heart. The arugula, carrots, lemon juice and brown rice offer vitamins, minerals, antioxidants and fiber. And finally, the red pickled onions not only add color and flavor, they help with digestion by boosting beneficial gut bacteria, and they are a natural anti inflammatory! Winning all around!
The Dressing and Jammy Eggs:
The dressing I use for this bowl is very simple: olive oil, fresh lemon juice, sea salt, and pepper. That’s it! I drizzle it over everything except the eggs. If you like you may sprinkle the eggs with a little Tabasco for some heat. The eggs are cooked soft boiled and easy to peel because I use a technique that is foolproof, all tips are in the recipe below.
If You Want to Eat Protein Bowls All Week …just do a little meal prep!
I like to make more rice and dressing than I need for one bowl because several of the bowl recipes in this series will have a few of the same ingredients, so it only makes sense to batch cook the rice and double, triple or quadruple the lemon dressing.
What you need: a good sea salt, a cheese grater, and as always, a good knife!
A simple, tasty, nutritious lunch or dinner that is high in protein and healthy fats!
Course:
dinner, lunch
Cuisine:
American
Keyword:
#easy dinner, healthy lunch, lunch bowl, protein bowl
Servings: 1 serving
-
1/3
cup
short grain brown rice cooked to package instructions. I like to make more than I need so I can have bowls all week. -
1
Tablespoon
olive oil -
1
Tablespoon
fresh lemon juice - sea salt and pepper, to taste
-
1/2
cup
chopped rotisserie chicken, warmed -
1/2
cup
baby arugula -
1/2
a ripe avocado, sliced -
1
carrot, shredded (on cheese grater) -
1
“jammy” soft boiled egg -
2
Tablespoons
red pickled onions
-
Cook rice to package instructions. While water heats, make dressing: in a small bowl whisk together olive oil, lemon juice a pinch of sea salt and a few turns of freshly ground pepper. Set aside. When rice is halfway through cooking time make eggs.
To make soft boiled eggs:
-
Place a pot of water on high heat (water should be high enough to cover eggs by at least an inch) When water is boiling, lower heat to a soft boil, if the water is rapidly boiling your eggs could crack.Use a spoon to gently lower eggs in water. Gently boil for 7 minutes. Place a bowl of ice in sink and fill with cold water. Place eggs in ice bath for two minutes. Peel and cut in half.
-
Shred carrot with a cheese grater. Place warmed chicken, arugula, sliced avocado, red onions around the perimeter of bowl, place eggs in the center. Drizzle everything except eggs with dressing. Sprinkle with a little sea salt and pepper if needed. If desired, use tabasco sauce on eggs. Eat!
