Lunch / Lemony · Savory · Fresh crunch
Lemon Herb Chicken & Rice Bowls
Golden lemon-garlic chicken over rice with cucumber, tomatoes, and a quick yogurt sauce. A fresh lunch with components you can prepare separately.
From Oren Keithley · Personal training & nutrition support · Overland Park, KS
Hands-on prep
20 min
Cooking
20 min
Makes
2 servings
Let’s make it.
Ingredients
Chicken and rice
- 3/4 cup dry long-grain white rice, rinsed
- Water as directed on the rice package
- 12 ounces boneless, skinless chicken breast, cut into even 1-inch pieces
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon finely grated lemon zest
- 1 garlic clove, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Fresh toppings and sauce
- 1 cup diced cucumber
- 1 cup halved cherry tomatoes
- 1/3 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 1 tablespoon water, plus more if needed
- 1 tablespoon chopped parsley
- A small pinch of salt for the sauce
Method
- 1
Start the rice
Cook the rice with the water amount and timing on its package. While it cooks, prepare the chicken, vegetables, and sauce. Fluff the cooked rice and keep it warm for immediate serving.
- 2
Season the chicken
Toss the chicken with olive oil, the first tablespoon of lemon juice, lemon zest, garlic, oregano, salt, and pepper. Keep the raw chicken and its utensils separate from the vegetables.
- 3
Cook until golden
Heat a large skillet over medium-high heat. Add the chicken in one layer. Cook, turning occasionally, for approximately 8–12 minutes, reducing the heat if the garlic browns too quickly. Check several of the largest pieces with a food thermometer: chicken must reach 165°F (74°C). Timing depends on the pan and piece size.
- 4
Stir the sauce
In a clean bowl, mix the yogurt, remaining tablespoon of lemon juice, water, parsley, and a small pinch of salt. Add a little more water if needed to make a spoonable sauce.
- 5
Build the bowls
Divide the rice between two bowls. Add the chicken, cucumber, and tomatoes, then spoon over the sauce. Finish with extra parsley or a lemon wedge if you have them.
Make it work in your kitchen
- Cut the chicken evenly so the pieces cook at a similar rate. Avoid crowding a small skillet; cook in batches if necessary.
- Use leftover cooked rice or plain microwave rice for a quicker version; follow the package reheating directions.
- For make-ahead lunches, refrigerate the components promptly in separate shallow containers. Add the cold vegetables and sauce after reheating the chicken and rice.
- A little lemon zest gives the chicken a brighter flavor without making the sauce more acidic.
Times are approximate; equipment, ingredient temperature, and portion size affect cooking. For chicken and fish, use a food thermometer. See safe cooking temperatures and safe preparation and storage guidance.
Food + your training week
A meal is one part of the routine.
Chicken, rice, and vegetables make a straightforward meal to work into a training week. Preparing the components separately lets you adjust the amount of rice, chicken, and vegetables to your appetite. A repeatable lunch can support your routine without turning every meal into a calculation.
Oren Keithley is a personal trainer based in Overland Park, Kansas. Get help building strength and consistent habits through in-person, live virtual, or online training. Every training option includes self-paced workout and nutrition plans, OK Fit tracking, and check-ins and messaging.