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High-Protein Chicken Enchilada Bowls

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A delightful and nutritious bowl of grilled chicken, wholesome grains, black beans, and fresh vegetables, topped with a rich homemade enchilada sauce.

Ingredients

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  • 1.5 lb (680 g) boneless, skinless chicken breasts
  • 2 tbsp olive oil
  • 1.5 tsp ground cumin
  • 1.5 tsp smoked paprika
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp dried oregano
  • 3/4 tsp fine sea salt
  • 1/2 tsp black pepper
  • Juice of 1 lime (about 2 tbsp)
  • 1 tbsp olive oil (for enchilada sauce)
  • 2 tbsp all-purpose flour (or gluten-free flour blend)
  • 2 tbsp chili powder (for enchilada sauce)
  • 1 tsp ground cumin (for enchilada sauce)
  • 1/2 tsp garlic powder (for enchilada sauce)
  • 1/2 tsp onion powder (for enchilada sauce)
  • 1/2 tsp dried oregano (for enchilada sauce)
  • 1/4 tsp smoked paprika (for enchilada sauce)
  • 1/4 tsp black pepper (for enchilada sauce)
  • 1/2 tsp salt (or to taste, for enchilada sauce)
  • 2 cups (480 ml) low-sodium chicken broth
  • 1 can (6 oz / 170 g) tomato paste
  • 2 cups cooked brown rice or quinoa (about 1 cup dry before cooking)
  • 1 can (15 oz / 425 g) black beans, drained and rinsed
  • 1 cup frozen corn kernels, thawed (or canned, drained)
  • 1 large red bell pepper, diced
  • 1 small red onion, finely diced
  • 1 cup cherry or grape tomatoes, halved
  • 1 medium avocado, diced
  • 1/4 cup chopped fresh cilantro
  • 1 cup plain nonfat Greek yogurt (high-protein sour cream substitute)
  • 1 cup reduced-fat shredded Mexican blend cheese or cheddar (optional)
  • Lime wedges, for serving

Instructions

  1. Pat the chicken breasts dry and marinate with olive oil, spices, and lime juice in the refrigerator for at least 30 minutes.
  2. Cook brown rice or quinoa according to package directions.
  3. In a medium saucepan, create a roux with olive oil and flour, then add spices and gradually whisk in chicken broth and tomato paste to create the enchilada sauce.
  4. Cook the marinated chicken on the grill, stovetop, or bake until the internal temperature reaches 165°F (74°C).
  5. Toss cooked chicken with a portion of the warm enchilada sauce.
  6. Prepare individual bowl components with black beans, corn, and fresh vegetables.
  7. Assemble the bowls with cooked grains, enchilada chicken, and desired toppings.
  8. Serve immediately or refrigerate for meal prep.

Notes

Marinating the chicken longer enhances flavor. The enchilada sauce can be made ahead and stored in the fridge or frozen.

Nutrition

Find it online: https://lunarecipez.com/high-protein-chicken-enchilada-bowls-2/

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