A quick, filling protein-packed rice bowl made with tender chicken breast, tuna, wilted spinach, and brown rice. Everything is finished with a bright lemon-garlic-Dijon dressing for a fresh, savory flavor. It's high in protein, low in fat, and naturally low in sugar, making it a simple and satisfying lunch or dinner.
Estimated nutrition
Per serving
Based on 1 serving
- Calories
- 425 kcal
- Protein
- 65 g
- Carbs
- 40 g
- Fat
- 9 g
- Fiber
- 4 g
Actual values can vary with brands, amounts, and preparation.
Ingredients
Loading serving controls…Rice Bowl
- 120 g cooked brown rice (or cooked white rice)
- 120 g skinless, boneless chicken breast, raw
- 80 g canned tuna in water, drained
- 100 g fresh spinach (or frozen spinach, thawed and squeezed dry)
- 1 tsp olive oil (5 ml)
- 1 clove garlic, minced (or ½ tsp garlic powder)
- ¼ tsp salt, plus more to taste
- ¼ tsp black pepper
Lemon-Dijon Dressing
- 2 tbsp lemon juice (30 ml)
- ½ tsp Dijon mustard
- ¼ tsp chili flakes, optional
- Pinch of black pepper
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Adjust this recipe around your kitchen and preferences.
Instructions
- 1
Prepare the rice: Cook or reheat the rice until hot. Transfer to a serving bowl and set aside.
- 2
Cook the chicken: Pat the chicken dry and season both sides with the salt and black pepper. Heat the olive oil in a nonstick skillet over medium heat. Add the chicken and cook for about 4–6 minutes per side, depending on thickness, until golden and the thickest part reaches 74°C / 165°F. Transfer to a plate and rest for 3 minutes, then slice.
- 3
Cook the spinach: Reduce the heat to medium-low. Add the minced garlic to the same skillet and cook for about 30 seconds until fragrant. Add the spinach and sauté for 1–2 minutes, stirring frequently, until wilted and heated through. If using frozen spinach, cook until excess moisture has evaporated.
- 4
Make the dressing: In a small bowl, whisk together the lemon juice, Dijon mustard, chili flakes, and a pinch of black pepper.
- 5
Assemble the bowl: Spoon the rice into the serving bowl. Arrange the spinach, sliced chicken, and drained tuna over the rice.
- 6
Finish and serve: Drizzle the lemon-Dijon dressing over the bowl. Taste and adjust with additional lemon juice, pepper, or a small pinch of salt if desired. Serve immediately.
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