Garlic-Lemon Chicken and Chickpea Bowls

Name: Garlic-Lemon Chicken and Chickpea Bowls
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1.5 pound chicken breast (boneless, skinless, cut into 1-inch pieces); 1 can chickpeas (rinsed and drained); 1 red bell pepper (cored and cut into 1-inch pieces); 0.5 yellow onion (medium, roughly chopped); 2 tablespoon olive oil; 2 teaspoon dried oregano; 1 teaspoon smoked paprika; 0.5 teaspoon garlic powder; 0.5 teaspoon salt; 0.25 teaspoon black pepper; 1.5 cup quick-cooking brown rice; 2.25 cup water; 1 lemon (half juiced, half cut into wedges); 0.25 cup fresh parsley (chopped)

A vibrant and zesty sheet pan meal featuring tender chicken, roasted chickpeas, and bell peppers, all seasoned with Mediterranean herbs and bright lemon, served over fluffy lemon-infused brown rice.

Prep: 10 min
Cook: 20 min
Total: 30 min
Servings: 4
Cuisine: Mediterranean
Difficulty: Easy
Cost: $3.45/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
High-Protein
High-Fiber
Low-Sugar

Ingredients

1.5 pound chicken breast (boneless, skinless, cut into 1-inch pieces)
1 can chickpeas (rinsed and drained)
1 red bell pepper (cored and cut into 1-inch pieces)
0.5 yellow onion (medium, roughly chopped)
2 tablespoon olive oil
2 teaspoon dried oregano
1 teaspoon smoked paprika
0.5 teaspoon garlic powder
0.5 teaspoon salt
0.25 teaspoon black pepper
1.5 cup quick-cooking brown rice
2.25 cup water
1 lemon (half juiced, half cut into wedges)
0.25 cup fresh parsley (chopped)

Instructions

Preheat your oven to 400°F. In a large bowl, combine the cut-up chicken breast, rinsed chickpeas, red bell pepper, and yellow onion. Add olive oil, dried oregano, smoked paprika, garlic powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Toss everything until well coated.
Spread the chicken and vegetable mixture in a single layer on a large sheet pan. Roast in the preheated oven for 18-20 minutes, or until the chicken is cooked through and the vegetables are tender-crisp.
While the chicken and vegetables are roasting, prepare the quick-cooking brown rice. In a medium saucepan, combine quick-cooking brown rice and 2 1/4 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 10-15 minutes, or until the water is absorbed and rice is tender. Once cooked, stir in the juice of half a lemon.
Remove the sheet pan from the oven. Divide the lemon-infused brown rice among four bowls, then top with the roasted chicken and vegetable mixture. Garnish generously with fresh parsley and serve with lemon wedges on the side for an extra squeeze of fresh flavor.

Notes

Leftovers store well in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or a skillet until warmed through. For extra spice, a pinch of red pepper flakes can be added with the other seasonings.

Nutrition (per serving)

Calories: 545
Protein: 45.3 g
Carbohydrates: 65.5 g
Fat: 11.2 g
Fiber: 9.2 g
Sodium: 350 mg
Saturated Fat: 1.7 g
Sugar: 3.8 g
Cholesterol: 98 mg