Palm Beach Gardens Fire Rescue Health & Wellness

BBQ Chicken Ranch Bowls

BBQ Chicken Ranch Bowls

Looking for some quick comfort food that will also hit your veggie goals? Throw these bowls together for an easy lunch or dinner on shift.

Active Prep Time: 30 minutes
Makes 6-10 servings

Ingredients

  • 3 lb boneless, skinless chicken breasts or thighs
  • 3 Tbsp olive oil
  • 1 red onion, diced
  • 3 roma tomatoes, diced
  • 2, 15.5 oz cans of black beans
  • 1, 15.5 oz can yellow corn
  • 3 large whole avocados
  • 6 fresh limes
  • 9 cups brown rice
  • Light ranch dressing
  • BBQ sauce

Directions

  • Cook the rice in a large pot. Once the rice is done, remove from heat, fluff with a fork, and set aside.
  • If desired, marinate the chicken in olive oil and seasonings. Add oil to a large skillet. Once heated, add chicken to the pan and season. When cooked fully, set aside in a separate dish.
  • Heat beans in a small pot.
  • In a bowl, plate the chicken on a bed of rice.
  • Top bowl with chopped onions, tomatoes, avocados, and corn from the can.
  • Combine ranch and BBQ sauce to taste.
  • Drizzle the BBQ ranch sauce on top and squeeze lime over the dish.
  • Garnish with fresh cilantro and tortilla strips if desired.

Nutrition

  • 1/6th of recipe (8 oz chicken, ½ cup rice, 1 ½ C veggies) 723 calories, 56g carbohydrates, 20g fat, 80g protein, 23g fiber
Megan Lautz, MS, RD, CSCS, TSAC-F
Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.

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