Here’s a high-protein, nutrient-dense recipe for Chicken and Vegetable Curry with Brown Rice
perfect for bodybuilders seeking a flavorful, muscle-friendly meal packed with lean protein, complex carbs, and metabolism-boosting spices!
Ingredients
For the Curry:
- 1.5 lbs (680g) boneless, skinless chicken breasts (cut into bite-sized pieces)
- 1 tbsp olive oil (or coconut oil)
- 1 onion (finely chopped)
- 3 garlic cloves (minced)
- 1 tbsp fresh ginger (grated)
- 1 red bell pepper (sliced)
- 1 cup carrots (sliced)
- 1 cup cauliflower florets
- 1 can (14 oz) light coconut milk (or full-fat for extra richness)
- 1 cup low-sodium chicken broth
- 2 tbsp curry powder
- 1 tsp turmeric
- 1 tsp cumin
- 1 tsp coriander
- 1/2 tsp chili powder (optional, for heat)
- Salt and pepper (to taste)
- 2 cups fresh spinach
- Juice of 1 lime
- Optional garnish: Fresh cilantro, lime wedges
For the Brown Rice:
- 1 cup uncooked brown rice
- 2 cups water
- Pinch of salt
Instructions
1. Cook the Brown Rice:
- Rinse rice under cold water. Combine with water and salt in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 25-30 minutes until tender.
2. Sauté Aromatics:
- Heat oil in a large skillet or pot over medium heat. Add onion, garlic, and ginger. Sauté for 2-3 minutes until fragrant.
3. Cook the Chicken:
- Add chicken pieces to the skillet. Season with salt and pepper, and cook for 5-6 minutes until lightly browned.
4. Add Veggies and Spices:
- Stir in bell pepper, carrots, cauliflower, curry powder, turmeric, cumin, coriander, and chili powder (if using). Cook for 2-3 minutes to toast the spices.
5. Simmer the Curry:
- Pour in coconut milk and chicken broth. Bring to a simmer, then reduce heat, cover, and cook for 15-20 minutes until veggies are tender.
- Stir in spinach and lime juice just before serving.
6. Assemble the Meal:
- Serve the curry over brown rice. Garnish with cilantro and lime wedges.
Macros (Per Serving)
- Calories: ~450-500 kcal
- Protein: ~40g (chicken)
- Carbs: ~45g (rice + veggies)
- Fats: ~12-15g (coconut milk + oil)
Why This Meal is Great for Bodybuilders
- Lean Protein: Chicken breast supports muscle repair and growth.
- Complex Carbs: Brown rice provides sustained energy and fiber for digestion.
- Anti-Inflammatory Spices: Turmeric and ginger reduce muscle soreness and boost recovery.
- Nutrient-Dense Veggies: Spinach, carrots, and cauliflower add vitamins (A, C, K) and antioxidants.
Pro Tips
- Meal Prep: Double the recipe and freeze portions for quick weekday meals.
- Boost Protein: Add chickpeas or a side of Greek yogurt.
- Lower Carbs: Swap brown rice for cauliflower rice or quinoa.
- Extra Flavor: Add 1 tbsp peanut butter or cashew butter for creaminess.
- Time-Saver: Use frozen pre-cut veggies to cut prep time.
Enjoy this aromatic, protein-packed curry to fuel your workouts and keep your diet exciting! 🍛🍗💪