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Grilled chicken and brown rice recipe

Grilled Chicken and Brown Rice: 5 Easy High-Protein Meals

A simple and balanced grilled chicken and brown rice recipe that delivers high protein and steady energy. This easy meal is ideal for healthy eating, weight management, and weekly meal prep, using minimal ingredients and straightforward cooking methods.
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Prep Time 10 minutes
Cook Time 30 minutes
5 10 minutes
Total Time 55 minutes
Servings: 2
Course: Dinner
Cuisine: American
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

For the Chicken
  • 2 / pieces / chicken breast boneless, skinless
  • 1 / tablespoon / olive oil
  • 1 / teaspoon / paprika
  • 1 / teaspoon / garlic powder
  • 0.5 / teaspoon / salt
  • 0.5 / teaspoon / black pepper
For the Rice
  • 1 / cup / brown rice uncooked
  • 2 / cups / water
Optional (for serving)
  • 1 / tablespoon / lemon juice
  • 1 / tablespoon / fresh herbs parsley or coriander

Equipment

  • 1 Grill pan or non-stick frying pan
  • 1 Medium Saucepan for rice
  • 1 Measuring cups and spoons
  • 1 Mixing Bowl
  • 1 Tongs or spatula
  • 1 Chopping Board and Sharp Knife
  • 1 Fork for fluffing rice
  • 1 Meat thermometer optional, for accuracy

Method
 

Step 1: Cook the Rice
  1. Rinse the brown rice under cold water.
  2. Add the rice and water to a medium saucepan.
  3. Bring to a boil, then reduce heat to low.
  4. Cover and simmer for 25–30 minutes until tender.
  5. Remove from heat and let it sit for 5 minutes.
  6. Fluff with a fork before serving.
Step 2: Prepare the Chicken
  1. Pat the chicken breasts dry with a paper towel.
  2. Place in a mixing bowl and add olive oil, paprika, garlic powder, salt, and black pepper.
  3. Rub the seasoning evenly over the chicken.
  4. Let it sit for 10–15 minutes to absorb flavour.
Step 3: Cook the Chicken
  1. Heat a grill pan or frying pan over medium-high heat.
  2. Place the chicken in the pan and cook for 6–7 minutes on one side.
  3. Turn and cook for another 6–7 minutes until fully cooked.
  4. Check that the internal temperature reaches 75°C.
Step 4: Rest and Serve
  1. Remove the chicken from the pan and let it rest for 5 minutes.
  2. Slice the chicken and serve with brown rice.
  3. Add lemon juice or fresh herbs if desired.

Notes

  • Do not overcook the chicken to avoid dryness
  • Keep the lid on while cooking rice for best texture
  • Resting the chicken helps retain juices