Australian🍚 Starches

Spiced Chicken Burrito Bowl

Name: Spiced Chicken Burrito Bowl
Total time: 45 min
Yield: 5 servings
Cuisine: Australian
Ingredients: 1000 g Boneless skinless chicken thighs; 1 tbsp Olive oil; 1 tsp Smoked paprika; 1 tsp Ground cumin; 3 Garlic cloves; ~1 tsp Salt and cracked black pepper; 350 g Brown rice; 700 ml Cold water; ½ Lime; 5 g Fresh coriander (cilantro); 1 can Canned black beans; 1 can Canned corn kernels; ~150 ml Salsa

⏱ 45 min🍽 Serves 5

A budget-friendly high-protein meal prep featuring spiced pan-seared chicken thighs with coriander-lime brown rice, black beans, and charred corn—just $4 per serving.

High-proteinLow-cal

Adapted from a video by Chef Jack Ovens

I Prepped 5 Meals for $4 Each That Actually Tastes Good

Watch on YouTube

Ingredients

Boneless skinless chicken thighs1000 g
Olive oil1 tbsp
Smoked paprika1 tsp
Ground cumin1 tsp
Garlic cloves3
Salt and cracked black pepper~1 tspest.
Brown rice350 g
Cold water700 ml

Steps

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1
Add 350g of washed brown rice to a saucepan with 700ml cold water and a pinch of salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for about 22 minutes until fluffy.
2
Crush and roughly chop 3 garlic cloves with a knife.
3
Combine 1kg of chicken thighs with 1 tbsp olive oil, 1 tsp smoked paprika, 1 tsp ground cumin, chopped garlic, salt, and about 20 cracks of black pepper. Mix thoroughly with clean hands, gloves, or a spoon until the spices completely coat the chicken, then set aside.
4
Drain a can of corn kernels, rinse lightly, and add to a pan. Heat over medium-high, season with salt, and pan-fry for 2–3 minutes until the kernels are golden.
5
Drain a can of black beans, rinse similarly, and add to the corn pan. Season to taste and cook together for another 2–3 minutes until warm and the corn is nicely browned. (Can also be left cold and fresh if preferred.)
6
After the rice has steamed for 22 minutes, carefully remove the lid and check for steam. Stir in the chopped coriander (reserving some for garnish if desired), squeeze in the juice of half a lime, adjusting to taste. Mix gently with a spatula or fork until fluffy and set aside.
7
Heat a pan over medium-high, lightly spray with oil, and add the marinated chicken. If needed, cook in batches to avoid steaming. Sear for about 10 minutes total (4–5 minutes per side), flipping occasionally for even browning. Remove, rest for 5 minutes, then slice into strips, leave whole, or dice as preferred.
8
Divide the cooked rice, chicken, beans, and corn equally among five 750ml containers. Weigh the ingredients yourself and divide by 5 for accurate portions. Let cool for 15–20 minutes before refrigerating; keeps for up to 4 days in the fridge or 3 months in the freezer (thaw overnight before reheating).
9
Assemble the bowl with the rice, chicken, beans, and corn; garnish with salsa and fresh coriander to taste.

Spiced Chicken Burrito Bowl

Ingredients

Steps

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