Fajitas without the sizzling-plate theatre: strips of spiced chicken with charred peppers and onion over rice, finished with sour cream and hot sauce. One bowl is 39.5g of protein for 437 calories, and it holds up well as meal-prep.

Cooking the peppers hard so they char a little is what gives the fajita flavour.

Ingredients

  • For the rice
  • Brown rice — ½ cup dry [P 7 C 73 F 3]
  • Water (or broth) — 1 cup
  • Salt — for the rice
  • For the chicken
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, paprika, chilli powder, garlic powder — to taste
  • For the fajita toppings
  • Red onion — 1 medium, chopped
  • Red bell pepper — 1 medium, sliced
  • Green bell pepper — 1 medium, sliced
  • Fat-free sour cream — ⅓ cup [P 3 C 7 F 0]
  • Hot sauce — 1 tbsp (sriracha)
  • Olive oil — ½ tsp (or spray)

Method

  1. Cook the rice. Simmer in 1 cup salted water, covered, ~25 minutes.
  2. Char the veg. Cook the onion and peppers 3 minutes until charred and soft; remove.
  3. Cook the chicken. Season, slice into strips, and pan-cook 3–4 minutes a side.
  4. Combine. Return the veg, add sour cream and hot sauce, and mix. Serve over rice.

What to eat it with

  • A little low-fat cheese — if calories allow.
  • Greek yogurt — in place of sour cream.
  • Guacamole — adds fat and fibre.

Variations

  • Lower carb: cauliflower rice.
  • Spicier: more cayenne or a hotter sauce.
  • In a wrap: load it into a tortilla instead of a bowl.

Honest notes

  • Fibre: about 5g a serving, from the peppers and rice.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].
  • Macros: reconcile with the per-serving 437 cal / 39.5g protein listed; no correction needed.