Nutrient-Rich Grilled Chicken Breast Rice Bowl
A Nutritious and Delicious Diet Lunch Menu for a Healthy Meal
Here’s a diet-friendly lunch menu designed for both health and taste. It’s primarily composed of protein-rich ingredients. This meal is clean, satisfying, and wonderfully healthy.
General Diet Meal Ingredients- 1 bowl of rice (approx. 200g)
- 1/2 onion
- 1/2 block of tofu (approx. 150g)
- 1 chicken breast
- 1 Tbsp olive oil
- 1 tsp curry powder
- 2 eggs
- A pinch of sesame seeds (for garnish)
- A pinch of black pepper (for seasoning)
- A pinch of salt (for seasoning)
Cooking Instructions
Step 1
Thinly slice half an onion and sauté it in a pan with 1/2 Tbsp of olive oil over medium-low heat until translucent. Be careful not to burn it. Cut half a block of tofu into about 1.5cm thick pieces and pan-fry until golden brown.
Step 2
Rinse the chicken breast, pat it dry, and season lightly with salt and pepper. Heat 1/2 Tbsp of olive oil in a pan and grill the chicken breast until the first side is nicely browned. Adjust the heat to prevent burning.
Step 3
Flip the chicken breast once the first side is cooked. Cover the pan and continue to cook over low heat for about 5 to 7 minutes. Covering helps ensure the chicken is cooked through and remains moist.
Step 4
Use the same pan used for grilling the chicken breast (the residual juices add flavor). You can wipe out excess oil if needed, or proceed as is. Add another 1/2 Tbsp of olive oil and add 1 bowl of rice. Stir-fry the rice.
Step 5
Once the rice has broken up slightly, add 1 tsp of curry powder. Stir and sauté until the curry powder is evenly distributed throughout the rice, coating each grain. Cook for another 1-2 minutes until fragrant.
Step 6
To assemble, place half a bowl of the curry rice into each serving bowl. Top with one fried egg, half of the grilled chicken breast (sliced for easier eating), the sautéed onions, and the pan-fried tofu. Garnish with a sprinkle of sesame seeds. Your delicious and healthy Grilled Chicken Breast Rice Bowl is ready to enjoy!
