Save Tender blackened chicken breast served over fluffy rice with vibrant sautéed vegetables, all topped with a zesty lime crema for a fresh and satisfying meal. This Blackened Chicken Bowl is a gluten-free dinner solution that balances bold, smoky spices with refreshing citrus notes.
Save Creating a restaurant-quality bowl at home is easier than you think. The key is in the homemade blackened seasoning, which creates a flavorful crust on the chicken, and the sequence of using one pan to capture all those delicious spice-infused juices for the vegetables.
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
- 1. 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.
- 2. 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.
- 3. 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.
- 4. 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.
- 5. 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.
- 6. 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
For the best results, ensure the chicken breasts are of uniform thickness by lightly pounding them before seasoning. Always let the blackened chicken rest for at least 5 minutes before slicing to ensure the juices remain inside the meat for a tender bite.
Varianten und Anpassungen
To make the lime crema lighter, you can substitute Greek yogurt for the sour cream. For added texture and flavor, consider stirring in some black beans or corn to the rice or vegetable mix. You can easily adjust the spice level by modifying the amount of cayenne pepper in the rub.
Serviervorschläge
Arrange the chicken and vegetables neatly over the rice for a professional presentation. Finish with a generous drizzle of the lime crema and a scattering of fresh cilantro. Serve with extra lime wedges on the side to allow guests to add a fresh pop of acidity to their liking.
Save This Blackened Chicken Bowl is as beautiful as it is delicious. With its combination of smoky, spicy, and tangy flavors, it’s sure to become a staple in your healthy meal rotation.
Recipe Questions & Answers
- → What makes the chicken blackened?
The chicken develops its signature blackened exterior through a spice rub containing smoked paprika, garlic powder, onion powder, oregano, thyme, and cayenne pepper. When seared in a hot skillet, these spices create a dark, flavorful crust while keeping the meat tender and juicy inside.
- → Can I adjust the spice level?
Absolutely. The cayenne pepper in the spice blend provides the heat. Reduce the amount for a milder dish, or increase it for more spice. You can also serve hot sauce on the side so everyone can customize their bowl to their preferred heat level.
- → What can I substitute for the rice?
You can swap white rice for brown rice, quinoa, cauliflower rice for a low-carb option, or even couscous. Just adjust the cooking time and liquid ratio according to your chosen grain package directions.
- → How long will the leftovers keep?
Store components separately in airtight containers in the refrigerator for up to 4 days. The chicken and rice reheat well in the microwave, though the vegetables are best enjoyed fresh. Add the lime crema just before serving for the best texture and flavor.
- → Is this dish freezer-friendly?
The seasoned chicken and cooked rice freeze well for up to 3 months. However, the sautéed vegetables may become slightly mushy after freezing, and the lime crema should be made fresh. Freeze components separately and reheat the chicken and rice while adding freshly cooked vegetables and crema.
- → Can I make this dairy-free?
Yes. Substitute the sour cream in the lime crema with dairy-free alternatives like coconut cream, cashew cream, or a vegan sour cream substitute. The flavor profile will remain similar with a tangy, creamy finish.