Healthy Recipes Main Dishes Grain Main Dishes Grain Bowls Crispy Chicken Rice Bowl 5.0 (3) 2 Reviews This crispy chicken rice bowl is a delightful dinner that combines crispy breaded chicken cutlets with brown rice and tender-crisp veggies. The refreshing mint sauce is the star of the dish, bringing a burst of cool, zesty freshness. We love the combination of cooked zucchini, fresh cabbage, cherry tomatoes and shredded carrot to finish the dish, but any combination of your favorite fresh or cooked vegetables will work. By Renu Anshie Dhar Renu Anshie Dhar Renu Dhar has more than a decade of cumulative experience cooking as a personal chef and culinary instructor. As a personal chef, she developed over 1,000 personalized recipes and meal plans for her clients. EatingWell's Editorial Guidelines Published on September 6, 2024 Tested by Giovanna Vazquez Tested by Giovanna Vazquez Giovanna Vazquez is a part of Dotdash Meredith's fellowship program, working as a recipe tester and developer at the Birmingham food studio. Since she was a child, Giovanna has had a strong passion for baking, and her newfound interest in health led her to schooling under the culinary nutrition degree. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Active Time: 35 mins Total Time: 35 mins Servings: 4 Nutrition Profile: No Added Sugar Sesame-Free Weight Loss Nut-Free Soy-Free High-Protein Mediterranean Diet Jump to Nutrition Facts Jump to recipe When you need a recipe to help you fill half your plate—or bowl—with vegetables, this Crispy 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! 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 Notes Lean chicken breast continues 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 rice is a satiating whole grain that can help you reach those daily fiber goals, which is beneficial for your digestive health. The vegetable medley in 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 sauce for this recipe is a flavor bomb of fresh and nutritious ingredients. Using plain Greek yogurt for 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 Cook Mode (Keep screen awake) Ingredients ½ cup whole-milk plain strained (Greek-style) yogurt, divided ¼ cup chopped fresh mint 2 teaspoons lemon juice 1 clove garlic, grated (about ½ teaspoon) 1 teaspoon ground cumin, divided 1 teaspoon salt, divided 3 tablespoons water, divided 4 (4-ounce) chicken cutlets, patted dry ⅓ cup all-purpose flour 1½ cups whole-wheat panko breadcrumbs 1 large egg 4½ tablespoons canola oil, divided 2¼ cups very thinly sliced zucchini (about 2 small) 2 cups hot cooked brown rice ½ cup thinly sliced red cabbage ½ cup halved cherry tomatoes ¼ cup shredded carrot 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 Montiel 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. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel 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. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel 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. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Frequently Asked Questions Can I make this crispy chicken rice bowl with boneless chicken thighs? 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. Can I make this recipe ahead? 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. What else can I use mint sauce on? 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 Rate It Print Nutrition Facts (per serving) 558 Calories 25g Fat 47g Carbs 37g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 cutlet, ½ cup rice, ¾ cup vegetables & 3 Tbsp. sauce Calories 558 % Daily Value * Total Carbohydrate 47g 17% Dietary Fiber 5g 19% Total Sugars 4g Protein 37g 73% Total Fat 25g 31% Saturated Fat 3g 17% Cholesterol 133mg 44% Vitamin A 118µg Vitamin C 12mg 13% Vitamin D 0µg Vitamin E 4mg 28% Folate 61µg Vitamin K 27µg Sodium 776mg 34% Calcium 102mg 8% Iron 3mg 17% Magnesium 119mg 28% Potassium 791mg 17% Zinc 3mg 23% Vitamin B12 1µg Omega 3 2g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * 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. Additional reporting by Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines