Description
This healthy chicken tinga bowl with avocado jalapeño yogurt sauce is perfect for meal prep or a weeknight dinner! So easy to make with simple ingredients and a delicious way to put a balanced meal on your table.
Equipment
Ingredients
Units
Scale
For the chicken
- 2 lbs boneless, skinless chicken thighs
- 2 tbsp olive oil or avocado oil, plus more for cooking
- 1 tsp salt
- 1/2 tsp pepper
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp oregano
- 1/2 tsp smoked paprika
- 1/2 tsp chili powder
- 1 14oz can fire roasted diced tomatoes
- 1 tbsp chipotles in adobo
- 1/2 white onion, chopped
- 3 cloves garlic
For the brown rice
- 1 1/2 cups brown basmati rice
- 1 tbsp butter
- 3 cups of chicken broth OR 3 cups water + 3 bouillon cubes
- 1/2 tsp salt
For the sautéed vegetables
- 1 red bell pepper, sliced
- 1 red onion, sliced
- 1/2 tsp cumin
- 1/2 tsp smoked paprika
- Salt & pepper
For the toppings
- 1/2 white onion, diced
- 3 tbsp finely chopped cilantro
- Avocado jalapeño yogurt sauce
- Fresh avocado, sliced
- Cotija cheese
Instructions
- Season the chicken. In a medium mixing bowl, add the chicken thighs along with olive oil and smoked paprika, chili powder, cumin, oregano, salt, and pepper. Mix until the chicken is fully coated in the spices.
- Cook the chicken. In a dutch oven or large pot over medium-high heat, heat 1-2 tbsp oil. Then cook the chicken for 3-4 minutes per side. Cook it in batches so you do not over-crowd the pan. The chicken does not need to be fully cooked at this stage. Remove all chicken from the pan and set aside.
- Make the sauce. While the chicken is cooking, roughly chop half of a white onion and place it in a blender with garlic, the fire roasted diced tomatoes, and chipotles in adobo. Start with just one chipotle (or 1 tbsp chopped chipotles). Blend until smooth. Taste the sauce and adjust the spiciness level to your liking by adding more chipotles. Season with salt and pepper.
- Deglaze the pan. Add chicken broth and use a wooden spoon to scrape up browned bits from the bottom of the pan. Pour in the blended sauce and stir it into the chicken broth. Bring to a simmer, then add the chicken back in, making sure it is fully submerged. Reduce the heat to low, then cover and cook for at least 2 hours.
- Prepare the toppings. While the chicken is cooking, prepare the rest of your toppings. Follow my instructions for the avocado jalapeño yogurt sauce. Finely dice the rest of the white onion and combine it with about 2-3 tbsp finely chopped cilantro.
- Cook the rice. In a medium pot over medium heat, melt butter then add washed brown rice. Toast the rice for 1-2 minutes, then add in chicken broth. Bring to a boil, then cover and reduce the heat to low and cook for about 20 minutes until rice is fully cooked. Remove from heat and leave it covered so the rice can steam for 5 minutes, then uncover and fluff with a fork.
- Shred the chicken. Once the chicken is cooked, remove the chicken from the pot and shred with forks. Return the shredded chicken back to the pot with the sauce and cook for another 10 minutes.
- Sauté the vegetables. Heat a pan over medium heat and add 1 tbsp oil. Cook the sliced red onion and red bell pepper for 3-4 minutes. Season with cumin, smoked paprika, salt, and pepper. Cook for another 3-4 minutes, then remove from heat.
- Assemble the bowls. Plate the rice, chicken tinga, sautéed veggies, cilantro and onion, sliced avocado, avocado yogurt sauce, and cotija cheese. Serve with a lime wedge and enjoy!
Nutrition
- Serving Size: 1 bowl
- Calories: 706
- Sugar: 7 g
- Sodium: 2339.5 mg
- Fat: 33.8 g
- Carbohydrates: 57.1 g
- Protein: 42.2 g
- Cholesterol: 174.9 mg