Blackened Chicken & Rice
Blackened Chicken & Rice is a high-protein bowl recipe ready in 35 min. It makes 5 servings, each 860 kcal with 48 g protein. Intermediate level, 23 ingredients, and it keeps for work lunches.
Recipe by @sammymontgoms, adapted and measured by Cookpath.
- 35 min25 min hands-on
- Intermediatelevel
- 860kcal a serving
- 48 gprotein
What is Blackened Chicken & Rice
Spiced, pan-fried blackened chicken on a one-pan rice with peppers, corn, black beans and cheddar, topped with a creamy coriander lime dressing.
- Bowls · Chicken
- Searing & grilling
- Boiling
- Sauces & dressings
- Needs blender
- Work lunch
How to make Blackened Chicken & Rice
Tips from the cook
- Stir the rice once halfway through so it doesn't stick.
- Brown rice, jasmine rice or quinoa all work, and any beans (kidney beans, chickpeas); zucchini, tomatoes or sweet potato can go in too.
- Plain Greek yogurt works instead of sour cream in the dressing.
Step by step with timers, in your shopping list in one tap.
Meal prep and storage
Still good after 2 to 3 days in the fridge, cold or microwaved.
Leftovers keep 3 days in the fridge; reheat in the microwave or a pan.
See this week’s meal prep plan on the blog, or plan your own week in the app.
Blackened Chicken & Rice substitutions
Out of something, or cooking around an allergy. Each swap was checked against a source.
Mayonnaise2 options
- Plain Greek yogurt (or unsweetened soy yogurt if dairy-free) 1:1 by volume
Frying/hot dishes; not a binder for crispy rice.
Still contains dairy.
- Vegan mayonnaise 1:1
Often contains mustard; check label.
Still contains mustard and soy.
Sour cream2 options
- Plain Greek yogurt 1:1
Curdles in hot sauce.
Still contains dairy.
- Unsweetened soy or coconut yogurt + squeeze of lemon 1:1
Hot sauces (may split); coconut version tastes of coconut.
Still contains soy.
Fresh coriander2 options
- Flat-leaf parsley + squeeze of lime 1:1
Less citrus.
- Mint or Thai basil use 3/4
Minty.
Feta2 options
- Dairy-free feta (tofu-based) 1:1
Still contains soy.
- Firm tofu marinated in lemon, oregano and salt 1:1
Not for melting.
Still contains soy.
Chilli powder2 options
- Sweet paprika + pinch of cumin same volume
No heat.
- Smoked paprika (mild) 1:1
Smoky, not hot.
Onion powder2 options
- Garlic powder use about half as much
- Leave out leave out (small background flavour)
Chicken stock3 options
- Vegetable stock (check the label for celery) 1:1 by volume
Less poultry flavour; the page notes vegetable broth usually has celery, carrots, onions.
Still contains celery.
- Mushroom broth (dried or fresh shiitake simmered in plain water 20-30 min) 1:1 by volume
Earthy taste.
- Miso whisked into hot water (1-2 tsp per 1 cup) 1:1 by volume
Add late; do not boil hard.
Still contains soy.
Cheddar3 options
- Mozzarella or Swiss 1:1 by weight
Milder than cheddar.
Still contains dairy.
- Dairy-free cheddar-style shreds (a labelled dairy-free product) 1:1 by weight
The page says dairy-free cheese will never taste or melt like real cheese; soy/nut content varies by brand.
Still contains soy.
- Nutritional yeast 2 tbsp per 50 g
Does not melt.
Onion2 options
- Leek, white and light-green part 1:1 by volume
Still an allium; raw dishes.
- Fennel bulb, finely diced 1:1 by volume
Sweet aniseed note; raw dishes.
Serve it with
- Green salad
- Caesar salad
- Cucumber salad
- Roasted pepper salad
