Description
Buffalo Chicken Rice Bowls are a flavorful and satisfying meal featuring tender diced chicken breasts tossed in spicy buffalo sauce, served over a bed of brown rice and seasoned black beans. Topped with melted cheddar cheese and fresh scallions, this dish is perfect for quick dinners or meal prep.
Ingredients
Scale
Chicken and Sauce
- 3 8-ounce boneless skinless chicken breasts, diced into 1/2 inch cubes
- 1 teaspoon olive or canola oil
- 1/2 cup buffalo sauce (Frank’s)
- Oil spray for cooking
Bean Mixture
- 1/2 cup diced red onion
- 1 cup canned low sodium black beans, rinsed and drained
- 1/2 tsp paprika
- 1/2 tsp cumin
- 1/4 teaspoon kosher salt
Other
- 3 cups cooked brown rice
- 1/2 cup part-skim cheddar cheese, or dairy-free cheddar
- 1/4 cup chopped scallions
Instructions
- Cook the onions: Heat oil in a medium pot over medium-low heat. Add diced red onions and cook until they caramelize slightly, about 5 minutes, stirring occasionally to prevent burning.
- Prepare the bean mixture: Add the rinsed and drained black beans to the pot with the onions. Stir in paprika, cumin, and kosher salt. Cook and stir the mixture for 3 to 4 minutes until heated through and fragrant.
- Cook the chicken: While the bean mixture cooks, heat a large skillet over high heat. Spray with oil to prevent sticking, then add the diced chicken breasts. Cook for about 5 minutes, turning occasionally to brown all sides and ensure the chicken is cooked through.
- Toss chicken in buffalo sauce: Once the chicken is cooked, transfer it to a medium bowl and toss with buffalo sauce until the pieces are evenly coated.
- Assemble the bowls: Portion 3/4 cup of cooked brown rice into each bowl. Top with 1/4 cup of the black bean mixture and a sprinkle of cheddar cheese (about 1/2 cup divided among bowls). Divide the buffalo chicken evenly over the bowls.
- Melt the cheese (optional): If serving immediately, place the assembled bowls in the microwave for 30 seconds to melt the cheese.
- Add final garnish: Sprinkle chopped scallions on top of each bowl before serving.
- Storage and reheating: For meal prep, cover and refrigerate bowls for up to 4 days. Reheat in the microwave for about 3 minutes or until heated through before eating.
Notes
- You can substitute dairy-free cheddar for a dairy-free or vegan option.
- Adjust the amount of buffalo sauce to your preferred spice level.
- Brown rice can be replaced with white rice or another whole grain if desired.
- Use an oil spray on the skillet to reduce added fat while cooking chicken.
- For a lower sodium option, use reduced-sodium or no-salt-added buffalo sauce and beans.
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 3g
- Sodium: 600mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 7g
- Protein: 35g
- Cholesterol: 80mg
