Lemon Pepper Chicken Bowls

Enjoy grilled or oven-baked chicken with a zesty lemon olive oil sauce and cracked black pepper served over white rice. Bright red tomatoes, vibrant bell peppers, and leafy green spinach accompany the meal.

Active Prep Time: 30-45 minutes

Makes 6 servings

Ingredients

3 lbs boneless, skinless chicken breast
6 cups jasmine rice
2 large yellow onions, diced
3 bell peppers, diced
2 on-the-vine tomatoes, diced
2, 12-16 oz bags of frozen spinach
2, 15.5 oz cans of unsalted black beans, rinsed
2 Tbsp minced garlic
2 lbs lemons, juiced
½ tsp salt
½ tsp pepper
1 tsp oregano

Directions

Preheat oven to 450 degrees. Season chicken with salt and pepper and place on a baking sheet with parchment paper. Cook chicken in the oven for 15-20 minutes or until cooked.
In a large pan, bring 9 cups of water to boil. Stir in 6 cups of rice. Cover and simmer for 15-20 minutes until water is absorbed.
Dice onions, peppers, and tomatoes. Put onions, peppers, and a drizzle of olive oil in a large pan. Heat on medium heat and stir occasionally. Lower the heat once the onions are lightly browned. Drain the canned black beans and add to the pan with onions. Add tomatoes and frozen spinach and cook until heated through
Mix olive oil, lemon juice, oregano, pepper, and salt in a large bowl. Whisk together. Set to the side. Drizzle over the completed veggie, rice, and chicken bowls.

Nutrition

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.

Palm Beach Gardens Fire Rescue Health & Wellness

Lemon Pepper Chicken Bowls