Middle Eastern Chicken & Rice Power Bowl

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Servings

4-6

Prep Time

30 minutes

Cook Time

15 minutes

This Middle Eastern–inspired bowl is bursting with bold spices, fresh herbs, and hearty nutrition. With juicy marinated chicken, crisp veggies, and a tangy yogurt-dill sauce over Kaizen low-carb rice, it’s the perfect balance of flavor and nourishment.

Middle Eastern Chicken & Rice Power Bowl

Ingredients

2 pounds boneless, skinless chicken thighs
21⁄2 tablespoons olive oil
1 tablespoon smoked paprika
1 tablespoon garlic powder
1 tablespoon dried thyme
1⁄2 tablespoon crushed red pepper flakes
1⁄2 teaspoon ground cumin
1⁄4 teaspoon ground cinnamon
2 tablespoons plain yogurt
5 tablespoons freshly squeezed lemon juice
Salt and freshly ground black pepper

FOR THE SALAD

1 red onion, thinly sliced 10 cherry tomatoes, cut in quarters
2 tablespoons finely chopped fresh parsley
2 tablespoons sumac
5 tablespoons freshly squeezed lemon juice
Salt and freshly ground black pepper

FOR THE WHITE SAUCE

1⁄4 cup plain yogurt
3 tablespoons mayonnaise
3 to 4 tablespoons pickle juice
2 tablespoons finely chopped fresh dill
Salt and freshly ground black pepper
8 ounces Kaizen rice or regular basmati rice
2 Persian or mini cucumbers, finely sliced (optional)

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Directions

Place the chicken thighs in a bowl and drizzle with 11⁄2 tablespoons of the olive oil. Season with the smoked paprika, garlic powder, thyme, red pepper flakes, cumin, cinnamon, yogurt, lemon juice, and salt and pepper. Mix well.
This can be cooked right away, but ideally, let this marinate in the fridge for 4 to 6 hours before cooking it.
If marinating the chicken in the fridge, take it out 30 minutes before you want to cook it. While it’s coming to room temperature, prepare your toppings.
For the salad: In a large bowl, combine the onion, cherry tomatoes, parsley, sumac, lemon juice, and salt and pepper. Mix well, then set aside.
For the white sauce: In a small bowl, combine the yogurt, mayo, pickle juice, dill, and salt and pepper to taste. Mix well, taste, and adjust. If you don’t have pickle juice, you can replace it with half as much red wine vinegar.
Heat the remaining 1 tablespoon of olive oil in a cast-iron pan over medium heat.
When the oil is hot, add the chicken and sear it for about 4 minutes on each side first, then flip and cook for another 1 to 2 minutes on each side again, depending on the thickness of the thighs, until the outside is golden brown and the inside is fully cooked with no pink remaining.
Cook the rice per the instructions on the packaging.
When the rice is cooked, add a serving of it to a bowl, place 1 or 2 seared thighs on top, then pile it high with the salad, add some sliced mini cucumbers (if using), and drizzle it up with the white sauce.

Middle Eastern Chicken & Rice Power Bowl

Name: Middle Eastern Chicken & Rice Power Bowl
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 4-6
Ingredients: 2 pounds boneless, skinless chicken thighs; 21⁄2 tablespoons olive oil; 1 tablespoon smoked paprika; 1 tablespoon garlic powder; 1 tablespoon dried thyme; 1⁄2 tablespoon crushed red pepper flakes; 1⁄2 teaspoon ground cumin; 1⁄4 teaspoon ground cinnamon; 2 tablespoons plain yogurt; 5 tablespoons freshly squeezed lemon juice; Salt and freshly ground black pepper; 1 red onion, thinly sliced 10 cherry tomatoes, cut in quarters; 2 tablespoons finely chopped fresh parsley; 2 tablespoons sumac; 5 tablespoons freshly squeezed lemon juice; Salt and freshly ground black pepper; 1⁄4 cup plain yogurt; 3 tablespoons mayonnaise; 3 to 4 tablespoons pickle juice; 2 tablespoons finely chopped fresh dill; Salt and freshly ground black pepper; 8 ounces Kaizen rice or regular basmati rice; 2 Persian or mini cucumbers, finely sliced (optional)

Make Power Bowls a Part of Your Routine

Power bowls played a critical role in Arash’s 100-pound-plus weight loss journey, and it’s easy to see why. They’re nutrient-dense meals that combine protein, veggies, healthy fats, and flavorful sauces into a single dish. Not only are they visually appealing, but they’re also incredibly nutritious, easy to prep ahead, and endlessly customizable.

This Middle Eastern Chicken & Rice Power Bowl is one of those recipes you’ll keep coming back to. The marinade blends smoky paprika, cumin, thyme, and cinnamon with yogurt and lemon juice, infusing the chicken with layers of flavor while keeping it tender and juicy. Paired with a fresh tomato and onion salad, creamy white sauce, and Kaizen lupini rice, it’s a meal that tastes as good as it makes you feel.

Why You’ll Love This Recipe

High Protein & Low Carb – Chicken thighs and Kaizen lupini rice pack in protein while keeping net carbs low.
Meal Prep Friendly – Marinate the chicken ahead of time and assemble bowls throughout the week.
Fresh & Flavorful – Crunchy veggies, tangy herbs, and creamy sauce give you a balanced bite every time.
Diabetic-Friendly – With 85% fewer carbs than regular rice, Kaizen rice makes this a better-for-you option without sacrificing flavor.

Why Kaizen Rice?

Traditional rice bowls can be heavy on carbs and light on protein. By swapping in Kaizen lupini rice, you get:

3x the protein and 15g of fiber per serving
85% fewer carbs than white rice
A fluffy, long-grain texture that holds up perfectly in power bowls
A versatile base for Mediterranean, Asian, or any cuisine you love

Tips for Success

Let it marinate – Give the chicken 4–6 hours in the marinade for maximum flavor and tenderness.
Don’t skip the sauce – The creamy yogurt–dill sauce ties everything together with a tangy finish.
Layer for texture – Crunchy veggies, tender chicken, and fluffy Kaizen rice create the perfect bite every time.
Batch cook for the week – Power bowls make incredible leftovers. Store the chicken, salad, and sauce separately, then assemble when ready to eat.

Storage & Reheating

Fridge – Store chicken, rice, and salad in separate airtight containers for 3–4 days. Keep the sauce in a jar.
Freezer – Chicken and rice freeze well for up to 2 months. Thaw overnight in the fridge before reheating.
Reheat – Warm chicken and rice in a skillet with a splash of broth or water; top with fresh salad and sauce.

FAQs

Can I use chicken breast instead of thighs?
Yes, though thighs stay juicier and more flavorful with this marinade.

What if I don’t have pickle juice for the sauce?
Replace it with half the amount of red wine vinegar or lemon juice.

Is this recipe good for meal prep?
Absolutely, marinate and cook the chicken in advance, prep the rice, and assemble bowls when ready.

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