Chicken & Rice Recovery Bowl
The post-workout staple. White rice spikes insulin mildly — intentional here to drive amino acids into muscle. Chicken provides a full amino acid profile for repair. Broccoli adds vitamin C to reduce exercise-induced oxidative stress.
1 serving
30 min(5 prep + 25 cook)
515g total
Nutrition per serving
781
kcal
Calories
71.2
g
Protein
74.5
g
Carbs
20.3
g
Fat
Ingredients (5)
Total recipe781 kcal · 71.2g P · 74.5g C · 20.3g F
Instructions
1. Season chicken breast with salt, black pepper, and a drizzle of olive oil.
2. Grill or bake at 200°C for 20–22 min, or pan-sear 6–7 min per side. Rest 3 min, then slice.
3. Cook white rice: rinse, add 1:1.5 water ratio, bring to boil, simmer 12 min covered.
4. Steam or microwave broccoli 4–5 min until tender-crisp.
5. Assemble: rice base, chicken on top, broccoli on side.
6. Squeeze lemon over everything if desired.