Grilled Chicken Breast with Brown Rice and Roasted Poblano Peppers
A high-protein bodybuilding meal featuring lean grilled chicken breast paired with nutty brown rice and charred roasted poblano peppers. Perfectly balanced macros for muscle building and recovery.
65 min875 kcal59g protein126g carbs14g fat
Ingredients
- 200g Raw chicken breast
- 150g Raw poblano peppers, seeded
- 150g Brown rice, long grain, raw
- 10g Garlic, raw
- 5g Iodized table salt
- 5g Extra virgin olive oil
Method
- 1Cook brown rice: Rinse 150g raw brown rice under cold water. In a pot, combine rice with 300ml water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 45 minutes until tender and liquid is absorbed. Let stand 5 minutes, then fluff with a fork.
- 2Prepare the peppers: While rice cooks, wash the poblano peppers and pat dry. Place directly on a gas flame or under a broiler (4-6 inches from heat) for 3-4 minutes per side until the skin is charred and blistered all over. Transfer to a plastic bag for 5 minutes to steam.
- 3Peel the peppers: Remove peppers from bag and gently rub off the charred skin under cool running water. Remove stem and seeds (already seeded as listed). Cut into strips.
- 4Prepare the chicken: Pat 200g raw chicken breast dry with paper towels. Crush 10g minced garlic and mix with 1.5g salt, black pepper, and a drizzle of olive oil to create a paste.
- 5Season and grill: Rub the garlic-herb mixture all over the chicken breast. Heat a grill pan or outdoor grill to medium-high (around 190°C/375°F). Lightly brush grill with oil (using your 5g olive oil).
- 6Grill the chicken: Place chicken on hot grill and cook for 6-7 minutes per side (total 12-14 minutes) until internal temperature reaches 75°C (165°F) when checked with a meat thermometer at the thickest part. The external surface should be nicely caramelized.
- 7Rest and finish: Remove chicken from grill and let rest for 3-4 minutes on a plate, then slice if desired.
- 8Combine: Plate components separately or mixed: brown rice as the base, grilled chicken on top, roasted pepper strips on the side. Drizzle any pan juices over the chicken.
- 9Optional finishing: Season to taste with additional salt and black pepper if desired. Serve immediately while hot.
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