I am
Chicken, rice and bean bowl
heartfoundation.org.au|Helpline 13 11 12

Chicken, rice and bean bowl

12 minutes (5 minutes)
Serves 4
  • 1 teaspoon lemon zest
  • 1 teaspoon paprika
  • 1/4 cup (60ml) lemon juice
  • 1 tablespoon olive oil
  • 8 chicken tenderloins (about 500g total)
  • 250g green beans, trimmed
  • 2 cups '90 second quick' brown rice and quinoa blend
  • 2 cups baby spinach
  • 425g can black beans, rinsed, drained
  • 250g punnet cherry tomatoes, halved
  • 300g corn kernels, rinsed, drained
  • 4 lemon wedges, to serve
  1. Combine the zest, paprika, lime juice and olive oil in a ceramic dish. Add the chicken and turn to coat. Set aside.
  2. Steam, boil or microwave the green beans for 2-3 minutes or until just tender. Drain.
  3. Heat a large chargrill pan or barbeque hotplate over medium heat. Grill the chicken for 3-4 minutes each side, or until cooked through.
  4. Meanwhile, heat microwave brown rice & quinoa blend according to packet instructions.
  5. Divide the brown rice & quinoa blend between the 4 bowls. Top each with spinach, black beans, tomatoes, corn kernels and 2 chicken tenderloins.
  6. Serve with a lemon wedge in each bowl.

You might also be interested in

6 delicious and healthy soups

6 delicious and healthy soups

6 delicious and healthy soups

These healthy soup recipes are packed full of goodness but they also pack a punch when it comes to flavour....

Tasty recipes to start the day | Breakfast Recipe Booklet

Tasty recipes to start the day | Breakfast Recipe Booklet

Tasty recipes to start the day | Breakfast Recipe Booklet

Have an easy and delicious start to your day. Get your free copy now....

What is plant-based eating

What is plant-based eating

What is plant-based eating

Learn about plant-based eating and its impact on heart health ...

Almond & oat crusted salmon with vegetable kebabs

Almond & oat crusted salmon with vegetable kebabs

Almond & oat crusted salmon with vegetable kebabs

30 minutes

Asian recipes

Asian recipes

Asian recipes

Find heart healthy Asian recipes....

9 winter recipes that’ll keep you warm

9 winter recipes that’ll keep you warm

9 winter recipes that’ll keep you warm

These recipes prove that comfort food doesn't have to be bad for you....

Healthy Bowl Recipes

Healthy Bowl Recipes

Healthy Bowl Recipes

Find more heart healthy bowl recipes in our Bowl Foods recipe booklet...

Apple and cinnamon muffins

Apple and cinnamon muffins

Apple and cinnamon muffins

30 minutes

Beef recipes

Beef recipes

Beef recipes

Find heart healthy beef recipes....

Six recipes for an eggcellent heart healthy Easter

Six recipes for an eggcellent heart healthy Easter

Six recipes for an eggcellent heart healthy Easter

Research Directory

Research Directory

Heart Health Check Toolkit

Heart Health Check Toolkit

MyMarathon

MyMarathon

MyMarathon

The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....

Philanthropic investments

Philanthropic investments

Philanthropic investments

Making philanthropic investments through the Heart Foundation can transform Australians’ health. ...

Cardiac rehabilitation resources for healthcare providers

Cardiac rehabilitation resources for healthcare providers

Useful cardiac rehabilitation resources for health professionals....

2020 Strategic Grant Recipients

2020 Strategic Grant Recipients

Our history

Our history

Our history

For more than 60 years the Heart Foundation has been helping improve heart health across the nation....

Kid-friendly lentil stew

Kid-friendly lentil stew

30 minutes
Serves 4

Workplace giving program

Workplace giving program

Workplace giving program

Workplace giving is a simple and tax effective way for employees to make regular donations to a cause they care about. ...

Heart stories

Heart stories

Heart stories

Stories of hope from Australian men and women fighting heart disease....

Pregnancy and heart disease

Pregnancy and heart disease

Information and resources for health professionals....

Why are you playing this game? It’s putting your heart at risk.

Why are you playing this game? It’s putting your heart at risk.

Why are you playing this game? It’s putting your heart at risk.

The game is “hide and seek”. You play it without even realising. The shock is that when you play this game, you could be placing your heart health at risk....

Clinical resources: Coronary heart disease and mental health

Clinical resources: Coronary heart disease and mental health

The prevalence of depression is high in patients with coronary heart disease (CHD)....

Remember a loved one with a tribute

Remember a loved one with a tribute

Remember a loved one with a tribute

Honour the life of a loved one with a donation to the Heart Foundation. Your donation offers hope for Australian hearts....

Beef recipes

Beef recipes

Beef recipes

Find heart healthy beef recipes....

Asian recipes

Asian recipes

Asian recipes

Find heart healthy Asian recipes....

Donate Monthly | Become a Regular Donor

Donate Monthly | Become a Regular Donor

Donate Monthly | Become a Regular Donor

Join the fight against heart disease....

Cardiovascular disease risk factors and heart attack warning signs in women

Cardiovascular disease risk factors and heart attack warning signs in women

Cardiovascular disease risk factors and heart attack warning signs in women

Information for healthcare professionals and the public on cardiovascular disease risk factors and warning signs affecting women. ...

Cardiovascular disease (CVD) risk assessment and management

Cardiovascular disease (CVD) risk assessment and management

Absolute CVD risk assessment is an integrated approach that estimates the cumulative risk of multiple risk factors to predict a heart attack or stroke event in the next five years....

Seafood recipes

Seafood recipes

Seafood recipes

Find heart healthy seafood recipes...

Our corporate partners

Our corporate partners

Our corporate partners

We value the support of all of our corporate partners....

Heart Age Calculator

Heart Age Calculator

Heart Age Calculator

Could you be at risk of heart disease? Get your estimated heart age now....

Become a corporate partner

Become a corporate partner

Become a corporate partner

Partner with us to help us fight for Australian hearts....

How a pacemaker at 34 saved my life

How a pacemaker at 34 saved my life

How a pacemaker at 34 saved my life

Kim shares the emotional and physical upheaval experienced on her journey to diagnosis and recovery....

Absolute CVD risk charts

Absolute CVD risk charts

Absolute CVD risk charts provide a visual tool to calculate CVD risk for use in practice in Australia....

Applying for research funding with the Heart Foundation

Applying for research funding with the Heart Foundation

Applying for research funding with the Heart Foundation

Discover more about our various funding programs, requirements, and application dates now....

Prawn and avocado salad

Prawn and avocado salad

20 minutes
Serves 6

Support after a heart attack

Support after a heart attack

Support after a heart attack

Many different thoughts may go through your head after a heart attack and you may be presented with complicated medical info. Know where to get support. ...

Supporting Your Emotional Wellbeing: An Online Forum for Young Heart Patients

Supporting Your Emotional Wellbeing: An Online Forum for Young Heart Patients

Supporting Your Emotional Wellbeing: An Online Forum for Young Heart Patients

Fruit and nut muesli

Fruit and nut muesli

Fruit and nut muesli