Easy recipes
Lemon Chicken, Rice and Vegetable Bowl
Simple lemon chicken bowl with rice and vegetables, ready in 30 minutes and about 450 calories per serving.
Key takeaways
- 12 min prep · 18 min cook · 1 servings.
- ≈ 450 kcal per serving; recalculate with your brands and amounts.
- Cook chicken to 74 °C / 165 °F in the center; use a food thermometer.
Why it works
A repeatable lunch formula: protein, cooked rice, and vegetables. Weigh rice after cooking if that is the entry you plan to log.
Makes 1 servings. Each has an estimated 450 calories; brands, actual weights, and cooking oil change the result. Adapt the recipe to your needs.
Measured ingredients
- 120 g cooked chicken breast (about 160 g raw)
- 120 g cooked rice
- 180 g broccoli and carrot
- 5 g olive oil
- Juice of half a lemon, garlic, and pepper
How to make it
- Cook rice. Sauté chicken with garlic and oil until its center reaches 74 °C / 165 °F.
- Steam or sauté vegetables until tender.
- Combine rice, chicken, and vegetables; finish with lemon.
How to log it in Kcalories
Log every ingredient, including oil, using its pre-cooking weight or a matching database entry. Add the whole recipe and divide by 1 equal servings. If you substitute an ingredient, update the log: the number on this page is a reference only.
Frequently asked questions
How many calories are in a serving?
About 450 calories with the listed amounts. Weigh and log your ingredients for your own estimate.
Can I substitute ingredients?
Swap rice for cooked quinoa or chicken for tofu; log the actual weight of each ingredient.
Official sources for further reading
About the author: Dr. Hugo Daniel Parrales López
Dr. Hugo Parrales is a physician and Kcalories developer. He shares practical guides to food, physical activity, and habit tracking to help readers make informed decisions. This content is educational and does not replace individual medical advice.
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