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a classic that works

Chicken and rice protein bowl with crunchy veggies

An everyday dish for 2, ready in 35 minutes, around $3.70 a serving. People actually plan it with Popotam.

35mintotal
≈ $3.70a serving
792kcalper serving
47gof protein
Freezes well
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Chicken and rice protein bowl with crunchy veggies, a serving idea
AI-generated image · Serving idea
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Step-by-step recipe

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  1. Prep the veggies

    Peel the carrots and cut them into thin sticks. Cut the zucchini into half-moons and thinly slice the red onion.

  2. Cut the chicken

    Cut the 300 g of chicken breast into 2 cm cubes. Toss them with the curry powder, salt, pepper and 1 tbsp of olive oil.

  3. Start the rice

    Rinse the 250 g of basmati rice in the colander. Put it in the saucepan with 2 times its volume of salted water (about 500 ml), bring to a boil, then cover and turn down to very low.

    Tip · Rinse the rice until the water is almost clear, it'll be less sticky. Measure the water with a glass, using 2 times the volume of rice.

  4. Cook the rice covered

    Let it cook with the lid on, without lifting it, until the water is absorbed. Then turn off the heat and let it rest, still covered.

  5. Brown the chicken

    Heat the skillet over medium-high heat, add the chicken and brown it, stirring. It should be cooked through, no pink, with clear juices. Set it aside on the plate.

    Tip · Don't stir the chicken for the first few minutes so it browns nicely, then cut a big piece open to check there's no pink left inside.

  6. Stir-fry the veggies

    In the same skillet, add the remaining tbsp of oil. Stir-fry the carrots for 3 min, then add the zucchini and red onion for 4 min: they should stay crunchy. Season with salt and pepper.

  7. Build the bowls

    Fluff the rice with a fork and split it between two bowls. Top with the chicken and veggies, plus the pan juices.

And there you go, it's readyCheck off every step to celebrate.

The questions you're asking

short answers, numbers you can check

How many calories in a serving?

One serving has about 792 kcal. 55% comes from carbs, 24% from protein and 19% from fat.

108 gCarbs
47 gProtein
17 gFat
Per serving (the dish for 2, divided by 2)
Energy792 kcal
Protein47.1 g
Carbs108.2 g
of which sugars9.7 g
Fat17 g
of which saturated fat3.1 g
Fiber7.3 g
Salt0.4 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $3.70 a serving, adding up the average prices of the ingredients you need to buy.

≈ $7.40for 2 people
≈ $3.70a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

2 days in the fridge, in a closed container, once cooled within two hours. After that, into the freezer it goes.

2 daysin the fridge
Yesin the freezer, thaw it in the fridge the day before

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

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