These Rooster Taco Rice Bowls are made with seasoned hen thighs, fast black beans, rice, pico de gallo, and avocado for a straightforward, high-protein, fiber-rich dinner that’s excellent for weeknights or meal prep.
Rooster Taco Rice BowlsÂ
If you happen to’re like me and making an attempt to get extra protein and fiber in a meal, you’ll love these Rooster Taco Bowls! Certainly one of my easy build-a-bowl dinners that test all of the containers: flavorful, filling, and weeknight-friendly. Juicy boneless hen thighs are paired with my black beans, fluffy rice, contemporary pico de gallo, and creamy avocado for a meal that delivers over 45 grams protein and 9 grams of fiber in about half-hour.
Why This Recipe Works
I like bowls like this as a result of all the pieces may be prepped forward of time and combined and matched, making them excellent for busy nights or meal prep. It’s the type of dinner my complete household enjoys, the black beans are so good!
- Household-friendly: Set out all of the components and let your loved ones assemble their very own bowls nonetheless they need.
- Taco Tuesday: A enjoyable twist as an alternative of consuming in taco shells.
- Meal prep: Excellent for packing in containers to tackle the go.
- Balanced meal: These high-protein hen taco bowls include 45.5 grams of protein per serving, and over 9 grams of fiber!
- Customizable for various diets: This dish is of course dairy- and gluten- free and excessive in protein. I’ve additionally included options for making it low- carb and vegetarian/vegan.
Substances You’ll Want
Right here’s all the pieces you have to make this straightforward hen taco rice bowl recipe. See the recipe card under for the precise measurements.
Black Bean Substances
- Aromatics: Onion, crimson bell pepper, garlic
- Cilantro: A traditional Latin herb that provides freshness.
- Canned Black Beans: No must rinse or drain them. The liquid helps thicken the beans whereas they simmer.
- Water: Add somewhat water so the beans can simmer.
- Seasoning: Cumin, bay leaf, and kosher salt
Taco Bowl Substances
- Limes: Squeeze contemporary lime juice over the hen, then slice the remaining lime to serve with the rice bowls.
- Boneless, Skinless Rooster Thighs: Trim off the fats with kitchen scissors.
- Home made Taco Seasoning is straightforward to make at residence with frequent spices you most likely have already got available. It solely takes a couple of minutes and permits you to management the salt content material, however you need to use a premade combine should you choose.
- White Rice: Use plain white rice or jazz it up with my cilantro lime rice. You may also use frozen rice or microwavable pouches to save lots of time.
- Pico de Gallo is one other one which’s tremendous easy to make at residence, but when you’re in a rush, purchase it premade on the grocery store.
- Avocado: Slice or cube a ripe avocado for a creamy addition.
How you can Make Rooster Taco Rice BowlsÂ
If you wish to knock out among the prep the day earlier than, prepare dinner the black beans and rice, and trim the hen thighs. Whereas the hen cooks, make the pico and slice the avocado. See the recipe card on the backside for printable instructions.
- Make the black beans: Sauté the onions, bell peppers, garlic, and cilantro in a big skillet till gentle. Add the remaining black bean components. Deliver to a boil, then simmer for quarter-hour till thickened. Take away from the warmth and discard the bay leaf.
- Season the hen: Drizzle the thighs with lime juice, then sprinkle with taco seasoning.
- Cook dinner the hen on a scorching grill pan or in a cast-iron skillet. It ought to take about 7 to eight minutes per facet, however you possibly can test that the thighs are executed with an instant-read thermometer. As soon as it reaches 165°F, switch the hen to a plate. Let it relaxation for five to 10 minutes earlier than slicing.
- Assemble the taco bowls: Divide the rice and beans amongst 4 bowls, then prime every with hen, pico, avocado, cilantro, and lime wedges.
Variations
- Protein choices: Change hen thighs with hen breasts, floor hen or turkey, or steak.
- Vegan and vegetarian taco bowl: Omit the hen and serve with further beans, or add different greens, equivalent to sliced cucumbers, sautéed corn, or mushrooms.
- Hate cilantro? Depart it out!
- Make it spicy: Add diced jalapeños or chipotle in adobo sauce to the black beans. High your bowl with jalapeños or a drizzle of scorching sauce.
- Swap white rice for brown rice or quinoa should you choose.
- Cut back the carbs: You can also make this hen taco bowl with no rice. Substitute romaine lettuce or cauliflower rice, or double the beans for a protein and fiber increase.
- Avocado: Use guacamole as an alternative of sliced avocado.
- Pico de gallo: If you happen to don’t need to make pico, you need to use sliced cherry tomatoes and even jarred salsa.
- Topping Concepts: End your bowl with cheddar, Monterey Jack, or cotija, or a spoonful of Greek yogurt or bitter cream. Home made avocado crema would even be scrumptious.
Meal Prep and Storage
You possibly can double this taco rice bowl recipe to have leftovers, which can last as long as 4 days within the fridge. Right here’s find out how to pack them should you’re taking them to high school or work.
- Retailer the hen, rice, and beans in 2-cup glass containers, and retailer the pico de gallo in smaller containers.
- Microwave the hen combination for a couple of minute till heat.
- High with pico, and slice the avocado.
If you happen to’re serving them for dinner, you possibly can put all the pieces in a single giant container or divide the hen, beans, and rice into particular person containers. You may also freeze it for as much as 3 months and add the pico and avocado earlier than serving.
Extra Excessive-Protein Bowls You’ll Love
For extra wholesome dinner concepts, take a look at these 5 scrumptious high-protein bowl recipes to encourage your subsequent meal!
Yield: servings
Serving Dimension: 1 bowl
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Add oil to a big deep skillet or medium pot with the onions, pepper, garlic and cilantro, and saute till gentle, about 3 to five minutes. Add the beans, water, cumin, salt and bay leaf, and produce to a boil. Decrease warmth and canopy, simmer about quarter-hour stirring often till thickened. Take away from warmth, and discard bay leaf.
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Whereas the beans begin to prepare dinner, warmth a big grill pan or forged iron skillet over medium warmth and spray with oil. In a bowl, add lime juice to the hen then season with taco seasoning. Cook dinner the hen 7 to eight minutes on all sides, till cooked via within the middle. Slice and hold collectively.
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Divide the rice and beans in 4 bowls, prime with hen, pico de gallo and serve with avocado, cilantro and lime wedges.
Final Step:
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Serving: 1 bowl, Energy: 550 kcal, Carbohydrates: 66.5 g, Protein: 45.5 g, Fats: 10.5 g, Saturated Fats: 2.5 g, Ldl cholesterol: 161.5 mg, Sodium: 1110 mg, Fiber: 9.5 g, Sugar: 4.5 g
