Cajun Chicken Rice Bowl
The highest-protein recipe in the kit: 45 grams a serving from one chicken breast, black beans and rice. It is also the bowl that looks the most like a meal prep photo, because it is one.
The highest-protein recipe in the kit: 45 grams a serving from one chicken breast, black beans and rice. It is also the bowl that looks the most like a meal prep photo, because it is one.
Makes 2 servings. Prep 8 min, cook 17 min.
150 g is the planner's default protein target. Work out yours from your weight and goal, free.
Chicken breast dries out when it is overcooked, and it is overcooked more often than not. Two things prevent it. Rub it early and leave it while the rice cooks so the spice gets into the surface, and cook it in a properly hot pan for six to seven minutes a side depending on thickness, then rest it five minutes before slicing. Slice across the grain and it will be juicy.
The beans and corn go into the same pan after the chicken, which picks up the spice left behind and saves washing a second one. Canned black beans, rinsed, and frozen corn straight from the bag both work. The rice is the biggest carb line in the kit at 60 g; a smaller scoop brings it down without touching the protein.
For meal prep, build two bowls without the avocado and lime, which go on the day you eat so the avocado does not brown. The chicken keeps three days sliced. If you double the recipe, cook the breasts in two rounds so the pan stays hot.
Cajun Chicken Rice Bowl is one of the 15 recipes in the Mise kit. Drop it into the seven-day grid and the Google Sheet adds its 45 g of protein to that day's total against your target; the ingredients roll into a shopping list sorted by aisle. Printable PDF (A4 and US Letter) included.
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