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Photo:Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Active Time:35 minsTotal Time:35 minsServings:4Jump to Nutrition Facts
Active Time:35 minsTotal Time:35 minsServings:4
Active Time:35 mins
Active Time:
35 mins
Total Time:35 mins
Total Time:
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipeWhen you need a recipe to help you fill half your plate—or bowl—with vegetables, thisCrispy Chicken Rice Bowl has it all—pan-fried, protein-packed chicken cutlets paired with fiber-rich brown rice and vegetables. The crispy chicken, crunchy cabbage and chewy brown rice is not complete without the brightness of the yogurt mint sauce, which is the real showstopper of this recipe. Read on to find out how to make the perfectly blended sauce to drizzle on top of your bowl.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!Pounding the chicken thin helps it cook quickly and evenly in the skillet and get a golden brown color. You can pound it with a meat mallet, rolling pin or skillet.If you do not want to pound the chicken cutlet, you can always coat it with breadcrumbs and then bake it in the oven so it cooks evenly. If you’re doing this, add some oil to the breadcrumbs.Different brands of yogurt can affect the consistency of the mint sauce and make it a bit too runny. For the best results, we suggest Greek-style yogurt.Feel free to make this rice bowl your own with your favorite veggies or use up whatever you have in the fridge.Nutrition NotesLeanchicken breastcontinues to be a great choice when you’re looking to add more protein to your diet. Chicken cutlets have the skin removed, which makes them lower in saturated fat, and that’s good news for your cholesterol levels and your overall heart health.Brown riceis a satiating whole grain that can help you reach those daily fiber goals, which is beneficial for your digestive health.Thevegetable medleyin this recipe takes the guesswork out of trying to fill half of your plate with vegetables. Zucchini, cabbage, tomatoes and carrots do a lot of the heavy lifting on flavor, and pump up the nutrition with fiber, vitamin C and beta carotene—all beneficial for your immune system.The yogurt saucefor this recipe is a flavor bomb of fresh and nutritious ingredients. Using plainGreek yogurtfor the base of the sauce provides even more protein for the dish. The lemon juice, mint and fresh garlic are brimming with antioxidants to help reduce inflammation.Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Jump to recipe
When you need a recipe to help you fill half your plate—or bowl—with vegetables, thisCrispy Chicken Rice Bowl has it all—pan-fried, protein-packed chicken cutlets paired with fiber-rich brown rice and vegetables. The crispy chicken, crunchy cabbage and chewy brown rice is not complete without the brightness of the yogurt mint sauce, which is the real showstopper of this recipe. Read on to find out how to make the perfectly blended sauce to drizzle on top of your bowl.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!Pounding the chicken thin helps it cook quickly and evenly in the skillet and get a golden brown color. You can pound it with a meat mallet, rolling pin or skillet.If you do not want to pound the chicken cutlet, you can always coat it with breadcrumbs and then bake it in the oven so it cooks evenly. If you’re doing this, add some oil to the breadcrumbs.Different brands of yogurt can affect the consistency of the mint sauce and make it a bit too runny. For the best results, we suggest Greek-style yogurt.Feel free to make this rice bowl your own with your favorite veggies or use up whatever you have in the fridge.Nutrition NotesLeanchicken breastcontinues to be a great choice when you’re looking to add more protein to your diet. Chicken cutlets have the skin removed, which makes them lower in saturated fat, and that’s good news for your cholesterol levels and your overall heart health.Brown riceis a satiating whole grain that can help you reach those daily fiber goals, which is beneficial for your digestive health.Thevegetable medleyin this recipe takes the guesswork out of trying to fill half of your plate with vegetables. Zucchini, cabbage, tomatoes and carrots do a lot of the heavy lifting on flavor, and pump up the nutrition with fiber, vitamin C and beta carotene—all beneficial for your immune system.The yogurt saucefor this recipe is a flavor bomb of fresh and nutritious ingredients. Using plainGreek yogurtfor the base of the sauce provides even more protein for the dish. The lemon juice, mint and fresh garlic are brimming with antioxidants to help reduce inflammation.Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
When you need a recipe to help you fill half your plate—or bowl—with vegetables, thisCrispy Chicken Rice Bowl has it all—pan-fried, protein-packed chicken cutlets paired with fiber-rich brown rice and vegetables. The crispy chicken, crunchy cabbage and chewy brown rice is not complete without the brightness of the yogurt mint sauce, which is the real showstopper of this recipe. Read on to find out how to make the perfectly blended sauce to drizzle on top of your bowl.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients½cupwhole-milk plain strained (Greek-style) yogurt, divided¼cupchoppedfresh mint2teaspoonslemon juice1clovegarlic, grated (about ½ teaspoon)1teaspoonground cumin, divided1teaspoonsalt, divided3tablespoonswater, divided4(4-ounce)chicken cutlets, patted dry⅓cupall-purpose flour1½cupswhole-wheat panko breadcrumbs1largeegg4½tablespoonscanola oil, divided2¼cupsvery thinly slicedzucchini(about 2 small)2cupshotcooked brown rice½cupthinly slicedred cabbage½cuphalvedcherry tomatoes¼cupshredded carrot
Cook Mode(Keep screen awake)
Ingredients
½cupwhole-milk plain strained (Greek-style) yogurt, divided
¼cupchoppedfresh mint
2teaspoonslemon juice
1clovegarlic, grated (about ½ teaspoon)
1teaspoonground cumin, divided
1teaspoonsalt, divided
3tablespoonswater, divided
4(4-ounce)chicken cutlets, patted dry
⅓cupall-purpose flour
1½cupswhole-wheat panko breadcrumbs
1largeegg
4½tablespoonscanola oil, divided
2¼cupsvery thinly slicedzucchini(about 2 small)
2cupshotcooked brown rice
½cupthinly slicedred cabbage
½cuphalvedcherry tomatoes
¼cupshredded carrot
DirectionsCombine ½ cup yogurt, ¼ cup mint, 2 teaspoons lemon juice and ½ teaspoon each garlic, cumin and salt in a food processor; process until very smooth, 1 to 2 minutes, stopping to scrape down sides of bowl once or twice. With the processor running, slowly pour 2 tablespoons water through the chute; process until the mint is blended and the mixture appears lighter in texture, about 2 minutes, stopping to scrape down sides of bowl as needed. Transfer to a bowl; cover and refrigerate until ready to use.Place 1 chicken cutlet between 2 sheets of plastic wrap or parchment paper on a cutting board. Using a meat mallet or rolling pin, gently pound to ¼-inch thickness. Repeat with the remaining 3 cutlets.Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielPlace ⅓ cup flour in a shallow dish; combine 1½ cups panko and the remaining ½ teaspoon cumin in a separate shallow dish. Crack 1 egg into a third shallow dish; add the remaining 1 tablespoon water and whisk until combined.Dredge 1 cutlet in the flour mixture, turning to coat. Place the floured cutlet in the egg mixture; turn to coat, letting excess drip back into the dish. Place the cutlet in the panko mixture; turn to coat, patting lightly to adhere. Transfer to a large plate. Repeat with the remaining cutlets.Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielHeat 2 tablespoons oil in a large skillet over medium heat. Add 2 breaded cutlets; cook, flipping once, until golden brown and crispy on both sides and an instant-read thermometer inserted into the thickest portion registers 165°F, 6 to 8 minutes. Reduce heat to medium-low as needed to prevent burning. Transfer to a large plate. Repeat with 2 tablespoons oil and the remaining 2 cutlets. Once all the chicken is cooked, sprinkle with ¼ teaspoon salt.Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielWipe the skillet clean; heat the remaining 1½ teaspoons oil over medium-high heat until shimmering. Add 2¼ cups zucchini and the remaining ¼ teaspoon salt; cook, stirring occasionally, until the zucchini begins to brown, 2 to 3 minutes.Divide rice among 4 bowls; place a chicken cutlet on each. Distribute the zucchini slices, ½ cup cabbage, ½ cup tomatoes and ¼ cup carrots among the bowls. Drizzle with the yogurt sauce.Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielFrequently Asked QuestionsAbsolutely, but it may take a little longer to cook because chicken cutlets cook faster than thighs. To prevent the panko mixture from burning before the chicken is cooked through, bake the chicken rather than frying.Yes, you can. This recipe is perfect for meal prepping. For the freshest-tasting outcome, we suggest keeping the chopped ingredients in separate containers. Then you can add in different proteins and use the ingredients in various combinations.The mint sauce goes a long way, so you might have leftovers, which are perfect on nearly everything, including lamb, pork and roast beef.EatingWell.com, September 2024
Directions
Combine ½ cup yogurt, ¼ cup mint, 2 teaspoons lemon juice and ½ teaspoon each garlic, cumin and salt in a food processor; process until very smooth, 1 to 2 minutes, stopping to scrape down sides of bowl once or twice. With the processor running, slowly pour 2 tablespoons water through the chute; process until the mint is blended and the mixture appears lighter in texture, about 2 minutes, stopping to scrape down sides of bowl as needed. Transfer to a bowl; cover and refrigerate until ready to use.Place 1 chicken cutlet between 2 sheets of plastic wrap or parchment paper on a cutting board. Using a meat mallet or rolling pin, gently pound to ¼-inch thickness. Repeat with the remaining 3 cutlets.Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielPlace ⅓ cup flour in a shallow dish; combine 1½ cups panko and the remaining ½ teaspoon cumin in a separate shallow dish. Crack 1 egg into a third shallow dish; add the remaining 1 tablespoon water and whisk until combined.Dredge 1 cutlet in the flour mixture, turning to coat. Place the floured cutlet in the egg mixture; turn to coat, letting excess drip back into the dish. Place the cutlet in the panko mixture; turn to coat, patting lightly to adhere. Transfer to a large plate. Repeat with the remaining cutlets.Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielHeat 2 tablespoons oil in a large skillet over medium heat. Add 2 breaded cutlets; cook, flipping once, until golden brown and crispy on both sides and an instant-read thermometer inserted into the thickest portion registers 165°F, 6 to 8 minutes. Reduce heat to medium-low as needed to prevent burning. Transfer to a large plate. Repeat with 2 tablespoons oil and the remaining 2 cutlets. Once all the chicken is cooked, sprinkle with ¼ teaspoon salt.Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielWipe the skillet clean; heat the remaining 1½ teaspoons oil over medium-high heat until shimmering. Add 2¼ cups zucchini and the remaining ¼ teaspoon salt; cook, stirring occasionally, until the zucchini begins to brown, 2 to 3 minutes.Divide rice among 4 bowls; place a chicken cutlet on each. Distribute the zucchini slices, ½ cup cabbage, ½ cup tomatoes and ¼ cup carrots among the bowls. Drizzle with the yogurt sauce.Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielFrequently Asked QuestionsAbsolutely, but it may take a little longer to cook because chicken cutlets cook faster than thighs. To prevent the panko mixture from burning before the chicken is cooked through, bake the chicken rather than frying.Yes, you can. This recipe is perfect for meal prepping. For the freshest-tasting outcome, we suggest keeping the chopped ingredients in separate containers. Then you can add in different proteins and use the ingredients in various combinations.The mint sauce goes a long way, so you might have leftovers, which are perfect on nearly everything, including lamb, pork and roast beef.
Combine ½ cup yogurt, ¼ cup mint, 2 teaspoons lemon juice and ½ teaspoon each garlic, cumin and salt in a food processor; process until very smooth, 1 to 2 minutes, stopping to scrape down sides of bowl once or twice. With the processor running, slowly pour 2 tablespoons water through the chute; process until the mint is blended and the mixture appears lighter in texture, about 2 minutes, stopping to scrape down sides of bowl as needed. Transfer to a bowl; cover and refrigerate until ready to use.
Place 1 chicken cutlet between 2 sheets of plastic wrap or parchment paper on a cutting board. Using a meat mallet or rolling pin, gently pound to ¼-inch thickness. Repeat with the remaining 3 cutlets.
Place ⅓ cup flour in a shallow dish; combine 1½ cups panko and the remaining ½ teaspoon cumin in a separate shallow dish. Crack 1 egg into a third shallow dish; add the remaining 1 tablespoon water and whisk until combined.
Dredge 1 cutlet in the flour mixture, turning to coat. Place the floured cutlet in the egg mixture; turn to coat, letting excess drip back into the dish. Place the cutlet in the panko mixture; turn to coat, patting lightly to adhere. Transfer to a large plate. Repeat with the remaining cutlets.
Heat 2 tablespoons oil in a large skillet over medium heat. Add 2 breaded cutlets; cook, flipping once, until golden brown and crispy on both sides and an instant-read thermometer inserted into the thickest portion registers 165°F, 6 to 8 minutes. Reduce heat to medium-low as needed to prevent burning. Transfer to a large plate. Repeat with 2 tablespoons oil and the remaining 2 cutlets. Once all the chicken is cooked, sprinkle with ¼ teaspoon salt.
Wipe the skillet clean; heat the remaining 1½ teaspoons oil over medium-high heat until shimmering. Add 2¼ cups zucchini and the remaining ¼ teaspoon salt; cook, stirring occasionally, until the zucchini begins to brown, 2 to 3 minutes.
Divide rice among 4 bowls; place a chicken cutlet on each. Distribute the zucchini slices, ½ cup cabbage, ½ cup tomatoes and ¼ cup carrots among the bowls. Drizzle with the yogurt sauce.
Frequently Asked QuestionsAbsolutely, but it may take a little longer to cook because chicken cutlets cook faster than thighs. To prevent the panko mixture from burning before the chicken is cooked through, bake the chicken rather than frying.Yes, you can. This recipe is perfect for meal prepping. For the freshest-tasting outcome, we suggest keeping the chopped ingredients in separate containers. Then you can add in different proteins and use the ingredients in various combinations.The mint sauce goes a long way, so you might have leftovers, which are perfect on nearly everything, including lamb, pork and roast beef.
Frequently Asked Questions
Absolutely, but it may take a little longer to cook because chicken cutlets cook faster than thighs. To prevent the panko mixture from burning before the chicken is cooked through, bake the chicken rather than frying.
Yes, you can. This recipe is perfect for meal prepping. For the freshest-tasting outcome, we suggest keeping the chopped ingredients in separate containers. Then you can add in different proteins and use the ingredients in various combinations.
The mint sauce goes a long way, so you might have leftovers, which are perfect on nearly everything, including lamb, pork and roast beef.
EatingWell.com, September 2024
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Nutrition Facts(per serving)558Calories25gFat47gCarbs37gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Sarah Pflugradt, Ph.D., RDN, CSCS
andLinda Frahm
Linda Frahm
