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Low Fat Buffalo Chicken Rice Bowls - A Lighter Take on a Spicy Favorite

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.25–1.5 pounds boneless, skinless chicken breasts (or chicken tenders)
  • Buffalo sauce: 1/2 cup hot sauce (like Frank’s RedHot Original)
  • Light “butter” blend: 1–2 teaspoons olive oil or light butter spread (optional, for richness)
  • Garlic powder: 1 teaspoon
  • Onion powder: 1/2 teaspoon
  • Smoked paprika: 1/2 teaspoon
  • Salt and black pepper: To taste
  • Cooked rice: 3–4 cups cooked brown or white rice (or cauliflower rice for lower carbs)
  • Veggies: 1 cup diced celery, 1 cup shredded carrots, 1 red bell pepper (diced)
  • Green onions: 3–4 stalks, thinly sliced
  • Yogurt ranch drizzle: 1/2 cup plain nonfat Greek yogurt, 1 tablespoon lemon juice, 1 teaspoon dried dill, 1/2 teaspoon garlic powder, salt and pepper
  • Optional toppings: Chopped cilantro or parsley, a few crumbles of light blue cheese, extra hot sauce, lime wedges

Method
 

  1. Cook the rice. Prepare brown or white rice according to package directions. Fluff and keep warm. For lower calories, use cauliflower rice and sauté it with a splash of olive oil spray and salt until tender.
  2. Prep the yogurt drizzle. In a small bowl, stir together Greek yogurt, lemon juice, dill, garlic powder, salt, and pepper. Thin with a teaspoon of water if needed. Chill until serving.
  3. Season the chicken. Pat chicken dry. Sprinkle with garlic powder, onion powder, smoked paprika, salt, and pepper. Toss to coat evenly.
  4. Sear or grill the chicken. Heat a large nonstick skillet over medium-high. Add a light mist of oil spray or 1 teaspoon olive oil. Cook chicken 4–6 minutes per side, until cooked through and lightly browned. Internal temp should reach 165°F (74°C).
  5. Make it buffalo. Reduce heat to low. Stir together hot sauce and 1–2 teaspoons olive oil or light butter spread (optional). Pour over the chicken and toss to coat. Simmer 1–2 minutes so the sauce clings.
  6. Slice or shred. Transfer chicken to a board. Slice into strips or shred with two forks, then return to the pan to soak up any extra sauce.
  7. Prep the veggies. While the chicken cooks, chop celery, carrots, bell pepper, and green onions. Keep them crisp for contrast.
  8. Assemble the bowls. Divide rice among bowls. Top with buffalo chicken, then add celery, carrots, and bell pepper. Drizzle with the yogurt ranch and sprinkle green onions. Add a few blue cheese crumbles if you like.
  9. Finish and serve. Taste and add more hot sauce, a squeeze of lemon, or a pinch of salt. Serve warm with lime or lemon wedges on the side.