Blackened Chicken with Vegetables

Bring a burst of bold, smoky flavor to your dinner table with this Blackened Chicken Bowl. Perfectly seasoned chicken breasts are seared to create a delicious crust, then served over a bed of fluffy rice alongside vibrant, charred vegetables. A zesty lime crema finishes the dish, adding a cooling creaminess that balances the spices for a truly satisfying meal.

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This bowl is as beautiful as it is delicious, featuring a rainbow of sautéed bell peppers and zucchini. It's an excellent choice for anyone looking for a fresh, filling dish that is easy to prepare for weeknight dinners or meal prepping.

Ingredients

• For the Blackened Chicken: 4 boneless, skinless chicken breasts, 2 tablespoons olive oil, 1 tablespoon smoked paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon dried oregano, 1 teaspoon dried thyme, 1/2 teaspoon cayenne pepper (adjust to taste), 1 teaspoon salt, 1/2 teaspoon black pepper
• For the Rice: 1 1/2 cups long-grain white rice, 3 cups water or chicken broth, 1/2 teaspoon salt
• For the Vegetables: 1 red bell pepper (sliced), 1 yellow bell pepper (sliced), 1 medium zucchini (sliced), 1 red onion (sliced), 1 tablespoon olive oil, Salt and pepper to taste
• For the Lime Crema: 1/2 cup sour cream, Zest and juice of 1 lime, 1 tablespoon fresh cilantro (chopped), Salt to taste
• For Serving: Fresh cilantro leaves, Lime wedges

Instructions

1. Prepare the Rice

In a medium saucepan, bring water or broth and salt to a boil. Add rice, reduce heat to low, cover, and cook for 15 minutes or until liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.

2. Season the Chicken

In a small bowl, combine smoked paprika, garlic powder, onion powder, oregano, thyme, cayenne, salt, and black pepper. Pat chicken breasts dry, drizzle with olive oil, and rub the spice mix evenly over all sides.

3. Cook the Chicken

Heat a large skillet or grill pan over medium-high heat. Add chicken breasts and cook for 5–6 minutes per side, or until blackened and cooked through (internal temperature 165°F/74°C). Transfer to a plate and let rest for 5 minutes, then slice.

4. Sauté the Vegetables

In the same pan, add olive oil. Sauté bell peppers, zucchini, and red onion over medium-high heat for 5–7 minutes until just tender and slightly charred. Season with salt and pepper.

5. Make the Lime Crema

In a small bowl, mix sour cream with lime zest, lime juice, cilantro, and a pinch of salt. Stir until smooth.

6. Assemble the Bowls

Divide rice among four bowls. Top with sautéed vegetables and sliced blackened chicken. Drizzle with lime crema, garnish with cilantro leaves, and serve with lime wedges.

Zusatztipps für die Zubereitung

To achieve the perfect blackened effect without burning the spices, ensure your skillet is preheated to medium-high before adding the chicken. Using a cast-iron skillet is particularly effective for getting that signature crust while keeping the meat juicy inside.

Varianten und Anpassungen

This recipe is highly versatile. For a lighter crema, you can substitute the sour cream with Greek yogurt. If you want more texture and flavor, consider stirring black beans or corn into the sautéed vegetables. The spice level is also easily adjustable—simply increase or decrease the cayenne pepper to suit your preference.

Serviervorschläge

Assemble the bowls by layering the fluffy rice at the bottom, followed by the charred vegetables and the sliced chicken. A generous drizzle of the lime crema and a sprinkle of fresh cilantro adds the finishing touch. Always serve with extra lime wedges on the side for an added burst of freshness.

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Whether you're looking for a healthy dinner or a flavorful meal prep option, this Blackened Chicken Bowl is a fantastic choice that delivers on both taste and nutrition.

Recipe Questions & Answers

→ How spicy is the blackened seasoning?

The spice level is moderate with a pleasant warmth from cayenne pepper. Adjust the amount to suit your taste preferences.

→ Can I use brown rice instead?

Yes, brown rice works well. Just increase the cooking time to about 40-45 minutes and adjust liquid accordingly.

→ What vegetables work best for this bowl?

Bell peppers, zucchini, and red onions provide great flavor and texture. Feel free to add mushrooms, broccoli, or snap peas.

→ How do I store leftovers?

Store components separately in airtight containers in the refrigerator for up to 3 days. Reheat gently before assembling.

→ Can I make this dairy-free?

Yes, substitute the sour cream with dairy-free yogurt or cashew cream for the lime crema.

→ What's the best way to get blackened char?

Use a cast iron skillet or grill pan over high heat. Let the pan get hot before adding the chicken for optimal searing.