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Chickpea & Avocado Salad with Lemon Dressing

A balanced non-vegetarian meal combining lean chicken, brown rice, and colorful vegetables to support protein intake and everyday energy requirements.
Clinical Dietitian
Clinical Dietitian , Founder & Director - NIND

Prep Time

15 minutes

Cook Time

25 minutes

Total Time

40 minutes

Servings

2

Meal Type

Breakfast / Snack / Light Meal

Clinical Focus

Sports Nutrition · Weight Management · Diabetes-Friendly Nutrition · High-Protein Meal Planning

CLINICAL DIETITIAN'S NOTES

Clinical Objective

To provide a balanced meal containing high-quality protein, carbohydrates, vegetables, and measured amounts of unsaturated fat.

Best Time to Recommend
  • Lunch or dinner
  • Post-workout meals
  • High-protein meal plans
  • Weight-management meal plans
  • Meal plans requiring a combination of protein and carbohydrates
Evidence Level

Established nutritional principles based on the nutrient composition of chicken, brown rice, and vegetables. Individual clinical outcomes may vary.

Clinical Application

Chicken provides complete protein, while brown rice contributes carbohydrates and some dietary fiber. Vegetables add micronutrients and bulk. Portion sizes can be adjusted to accommodate activity levels, energy requirements, and individual blood glucose responses.

ABOUT THIS RECIPE

Chicken & Brown Rice Vegetable Bowl combines lightly seasoned chicken breast with cooked brown rice, broccoli, carrots, and capsicum. The chicken is pan-cooked until thoroughly cooked, while the vegetables are sautéed until tender but not overly soft.

This recipe can be incorporated into meal plans requiring a protein-containing main meal. The final nutritional composition depends on the chicken cut, cooked rice quantity, vegetable portions, and cooking oil used.

Nutrition Facts (Approximate values per serving. )

Calories
390 kcal
Protein
34 g
Carbohydrates
43 g
Dietary Fiber
6 g
Fat
9 g

Values are estimates and may vary with the cut of chicken, cooked rice quantity, and amount of oil used.

INGREDIENTS

For the Chicken & Brown Rice Bowl

Ingredients
Quantity
Skinless chicken breast
250 g
Brown rice, uncooked
½ cup
Broccoli florets
1 cup
Carrot, sliced
½ cup
Capsicum, sliced
½ cup
Onion, sliced
½ small
Garlic, minced
2 cloves
Ginger, grated
1 tsp
Lemon juice
1 tbsp
Black pepper powder
¼ tsp
Paprika
½ tsp
Olive oil
2 tsp
Salt
To taste
Fresh coriander leaves
2 tbsp
Water
As required

For the Ragi Vegetable Uttapam

Ingredients
Quantity
Plain unsweetened curd
½ cup
Roasted cumin powder
¼ tsp
Fresh coriander or mint, chopped
1 tbsp
Salt
To taste

Recipe Instructions

  1. 1. Cook the brown rice Rinse the brown rice and cook it in water according to the package instructions until tender. Drain excess water if necessary and set aside. Why? Cooking the rice separately allows the grain portion to be measured and the final bowl to be assembled evenly.
  2. 2. Prepare the chicken Cut the chicken into bite-sized pieces. Season with lemon juice, paprika, black pepper, ginger, garlic, and a small amount of salt.
  3. 3. Cook the chicken Heat half the olive oil in a non-stick pan. Add the chicken and cook, stirring occasionally, until thoroughly cooked. The centre should reach a safe internal temperature of 74°C (165°F).
  4. 4. Prepare the vegetables Remove the chicken from the pan. Add the remaining oil and sauté the onion, carrot, capsicum, and broccoli.
  5. 5. Cook until tender Cook for approximately 5–7 minutes, adding a little water if required. Keep the vegetables slightly crisp or cook until softer according to preference. Chef’s Tip: Avoid using the same unwashed chopping board or utensils for cooked chicken and raw chicken.
  6. 6. Assemble the bowl Divide the cooked brown rice between two bowls. Add the chicken and sautéed vegetables.
  7. 7. Garnish and serve Finish with fresh coriander and a squeeze of lemon juice. Serve warm.

CLINICAL BENEFITS

Protein Intake and Muscle Maintenance

Chicken provides high-quality protein that supports tissue maintenance and repair.

Energy Provision

Brown rice supplies carbohydrates that contribute to energy needs, particularly during active days.

Dietary Fiber

Brown rice and vegetables contribute fiber to support normal bowel function.

Satiety and Weight Management

Protein and vegetables may help promote fullness, although total energy intake and portion sizes remain important.

Blood Glucose Management

Brown rice still contains carbohydrates. Measuring the rice portion and pairing it with protein and vegetables can help create a balanced meal.

Micronutrient Intake

Chicken and vegetables contribute a variety of vitamins and minerals that support normal body functions.

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CLINICAL BENEFITS

 

  • Dietary Fiber

  • Calcium Intake

  • Satiety

  • Blood Glucose Management

  • Micronutrient Intake

  • Hormonal Health and PCOS

Share this Recipe

CLINICAL MODIFICATIONS

PCOS-Friendly
Adjust the rice portion and include an appropriate amount of chicken and vegetables according to individual requirements.
Diabetes-Friendly
Measure the rice portion and consider the total carbohydrate content of the meal.
Weight Management
Use skinless chicken, measure cooking oil, and adjust the rice portion according to individual energy needs.
Sports Nutrition
Increase the rice portion or add another suitable carbohydrate source when training demands additional energy. Adjust protein intake according to individual goals.
Pregnancy
Use fresh ingredients, prevent cross-contamination, and cook the chicken completely.
Child-Friendly
Use mild seasoning and cut the chicken and vegetables into age-appropriate pieces.
Recipe Tip
For variety, season the chicken with dried herbs, lemon zest, or a small amount of low-sodium seasoning. Refrigerate leftovers promptly and reheat thoroughly before eating.
Serving Suggestion
Serve as a complete lunch or dinner, adjusting the rice, chicken, and vegetable portions to individual nutritional needs.
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