Classic Buffalo Chicken Rice Bowl (6 Servings)

Components

• Base: Brown rice
• Protein: Grilled or shredded chicken breast tossed in homemade buffalo sauce
• Veggies: Roasted broccoli and carrots
• Topping: Greek yogurt ranch-style drizzle + scallions

Ingredients

For the Chicken

• Boneless, skinless chicken breast – 1,125g (2.5 lbs)
• Olive oil – 1 tbsp (15g)
• Garlic powder – 1 tsp (3g)
• Smoked paprika – 1 tsp (2g)
• Kosher salt – 1 tsp (4g)
• Black pepper – ½ tsp (1g)

For the Buffalo Sauce

• Frank’s RedHot Original – ½ cup (120ml)
• Olive oil – 1 tbsp (15g)
• White vinegar – 1 tbsp (15ml)
• Garlic powder – ½ tsp (1.5g)
• Optional: dash of cayenne or smoked paprika for extra heat

For the Brown Rice

• Dry long grain brown rice – 350g
• Water – 700ml
• Salt – ½ tsp (2g)
• Olive oil (optional, for fluffing) – 1 tsp (5g)

For the Roasted Veggies

• Broccoli florets – 500g (about 1 large head)
• Carrots, peeled & sliced – 450g (about 4–5 medium carrots)
• Olive oil – 1½ tbsp (22g)
• Kosher salt – ½ tsp (2g)
• Black pepper – ½ tsp (1g)

Greek Yogurt Ranch Drizzle

• Nonfat Greek yogurt – ¾ cup (180g)
• Apple cider vinegar – 1 tbsp (15ml)
• Dried dill – ½ tsp (0.5g)
• Garlic powder – ½ tsp (1.5g)
• Onion powder – ½ tsp (1.5g)
• Salt – ¼ tsp (1g)
• Water – 1–2 tbsp (15–30ml) to thin to drizzle consistency

Optional Garnish

• Scallions, chopped – 2 stalks

Instructions

1. Cook the Brown Rice

1. Rinse 1½ cups (285g) brown rice under cold water.
2. Bring 3 cups (720ml) water to a boil with ½ tsp (2g) salt.
3. Add rice, reduce to a simmer, cover, and cook 40–45 min, until tender.
4. Let sit 10 minutes, fluff with fork. Add 1 tsp (5g) olive oil if desired.

2. Roast the Veggies

1. Preheat oven to 425°F (218°C).
2. Toss 500g broccoli and 450g carrots with 1½ tbsp (22g) olive oil, ½ tsp salt, ½ tsp pepper.
3. Spread on lined sheet pans. Roast 20–25 min, flipping once, until browned and tender.

3. Cook the Chicken

1. Pound chicken to even thickness. Rub with 1 tbsp olive oil, 1 tsp garlic powder, 1 tsp paprika, 1 tsp salt, ½ tsp pepper.
2. Grill or sear in skillet over medium-high heat, about 5–6 min per side, until cooked through (internal temp 165°F / 74°C).
3. Let rest 5 minutes, then dice or shred into bite-size pieces.

4. Make the Buffalo Sauce

1. In a small saucepan, combine:
   • ½ cup Frank’s, 1 tbsp olive oil, 1 tbsp vinegar, ½ tsp garlic powder
2. Warm gently over low heat until just steaming.
3. Toss with cooked chicken to coat thoroughly.

5. Make the Yogurt Ranch Drizzle

1. In a small bowl, whisk together:
   • ¾ cup (180g) nonfat Greek yogurt
   • 1 tbsp vinegar, seasonings, and water to desired consistency
2. Chill until ready to use.