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Low Calorie Chipotle Chicken Bowl

Low Calorie Chipotle Chicken Bowl - recipe card
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A vibrant, protein-packed bowl featuring smoky chipotle-spiced grilled chicken over cilantro-lime rice, topped with fresh pico de gallo, black beans, corn, and a creamy yogurt-lime dressing. Each bite balances tender, juicy chicken with zesty rice and crisp vegetables, all under 500 calories.

Ingredients

Scale
  • 1 lb (450g) boneless, skinless chicken breast, pounded to even thickness
  • 1 tbsp olive oil
  • 1 tbsp chipotle powder
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp kosher salt
  • 1 cup long-grain white rice, rinsed
  • 2 cups water
  • 1/2 cup fresh cilantro, minced (about 1/2 bunch)
  • 2 tbsp fresh lime juice (from about 1 lime)
  • 1/2 tsp kosher salt
  • 1/2 cup black beans, drained and rinsed (canned, no salt added)
  • 1/2 cup frozen corn kernels, thawed
  • 1 medium tomato (about 5 oz), seeded and diced (about 1/2 cup)
  • 1/4 cup white onion, finely diced (about 1/4 of a medium onion)
  • 2 tbsp fresh cilantro, minced
  • 1 tbsp fresh lime juice
  • 1/4 tsp kosher salt
  • 1/2 cup plain nonfat Greek yogurt
  • 2 tbsp fresh lime juice (from about 1 lime)
  • 1/2 tsp chili powder
  • 1/4 tsp kosher salt
  • 1/4 cup water
  • 2 cups shredded romaine lettuce

Instructions

  1. Prepare the chicken brine (optional but recommended): In a bowl, combine 2 cups water, 1 tbsp salt, and 1 tbsp sugar. Submerge the chicken breasts and refrigerate for 15 minutes. Rinse and pat dry. This step enhances juiciness, but can be skipped if short on time.
  2. In a small bowl, whisk together the chipotle powder, cumin, smoked paprika, garlic powder, onion powder, and 1/2 tsp salt. Rub the spice mixture evenly over both sides of the chicken breasts. Let them sit at room temperature for 10 minutes to allow the flavors to penetrate.
  3. Heat a grill pan or cast-iron skillet over medium-high heat until it smokes lightly. Drizzle the olive oil onto the pan and swirl to coat. Place the chicken on the pan and cook for 5-6 minutes per side, without moving, until deep golden grill marks appear. The chicken is done when an instant-read thermometer registers 165°F (74°C) in the thickest part.
  4. Transfer the chicken to a cutting board and let it rest for 5 minutes, tented with foil. Resting allows the juices to redistribute, ensuring moist slices.
  5. Meanwhile, prepare the rice: In a medium saucepan, combine the rinsed rice, 2 cups water, and 1/2 tsp salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
  6. While the rice is still warm, fold in the minced cilantro, 2 tbsp lime juice, and an extra pinch of salt (if desired). Keep warm.
  7. Make the pico de gallo: In a small bowl, combine the diced tomato, white onion, cilantro, 1 tbsp lime juice, and 1/4 tsp salt. Stir gently and let sit while you assemble the bowls.
  8. In a separate bowl, combine the black beans and corn. Add a squeeze of lime (about 1 tsp) if desired.
  9. Make the creamy lime dressing: In a small jar, whisk together the Greek yogurt, 2 tbsp lime juice, chili powder, 1/4 tsp salt, and 1/4 cup water until smooth. Adjust salt to taste.
  10. Slice the rested chicken into 1/2-inch strips against the grain.
  11. Divide the cilantro-lime rice among 4 bowls. Top each with 1/2 cup shredded lettuce, 1/4 cup of the bean-corn mixture, and 2 tbsp of pico de gallo.
  12. Arrange the sliced chicken (about 4 oz per bowl) over the vegetables.
  13. Drizzle each bowl with about 2 tbsp of the creamy lime dressing. Serve immediately, with extra lime wedges on the side if desired.

Notes

Storage: Store components separately in airtight containers in the refrigerator for up to 4 days. Freezing: Chicken and rice can be frozen for up to 2 months in individual portions. Reheating: Microwave rice and chicken on high for 1-2 minutes until steaming (165°F/74°C). Add fresh lettuce, pico, and dressing after reheating to maintain crunch. The dressing is best made fresh and will keep for up to 3 days in the fridge.

Nutrition

Keywords: chipotle chicken bowl, low calorie chicken bowl, healthy burrito bowl, Mexican rice bowl, grilled chicken bowl, cilantro lime rice, black bean corn salad, creamy lime dressing, weeknight dinner, high protein meal prep

Find it online: https://copycatkitchenco.com/low-calorie-chipotle-chicken-bowl/