Description
This Pulled Chicken Bowl is a flavorful and hearty dish featuring tender shredded chicken simmered in a smoky tomato and barbecue sauce, enhanced with aromatic spices and fresh spinach. Served over brown rice and garnished with lime juice and fresh coriander, it’s a nutritious and satisfying meal perfect for lunch or dinner.
Ingredients
Scale
Main Ingredients
- 1 tbsp vegetable oil
- 3 chicken thighs
- 1 red onion, sliced
- 3 garlic cloves, crushed
- 1 tsp cumin
- 1 tsp ground coriander
- 2 tsp smoked paprika
- 2 tbsp tomato purée
- 300ml passata
- 50ml low-sugar barbecue sauce
- 150g spinach
- 1 lime, juiced
- 250g cooked brown rice, to serve (optional)
- 10g coriander, roughly chopped
Instructions
- Brown the chicken: Heat the vegetable oil in a large flameproof casserole dish over medium heat. Add the chicken thighs and brown on each side for about 3-4 minutes until golden. Remove the chicken and set aside on a plate.
- Sauté the onion and spices: Add the sliced red onion to the dish, scraping up the browned bits from the bottom of the pan with a spatula. Cook for 5-6 minutes until the onion starts to soften. Then add crushed garlic, cumin, ground coriander, smoked paprika, and tomato purée. Cook for another 3-4 minutes until the tomato purée darkens to deepen the flavor.
- Create the sauce and simmer: Pour in the passata, low-sugar barbecue sauce, and 150ml water. Bring the mixture to a boil, then return the chicken thighs to the dish. Reduce the heat to a simmer and cook uncovered for 25 minutes until the sauce has thickened and the chicken is tender.
- Shred the chicken and add spinach: Remove the chicken thighs from the dish and shred them using two forks. Stir the shredded chicken back into the sauce. Add the spinach in handfuls, stirring until wilted and incorporated into the sauce.
- Finish and serve: Squeeze the juice of one lime into the chicken mixture and season to taste. Divide cooked brown rice between two bowls, top with the pulled chicken mixture, and sprinkle over the chopped coriander. Serve with tortilla chips if desired for extra crunch.
Notes
- You can substitute chicken thighs with boneless, skinless chicken breasts, but thighs provide more moisture and flavor.
- For a spicier kick, add a pinch of chili powder or some fresh chopped chilies when adding spices.
- Leftovers keep well in the refrigerator for up to three days and can be reheated gently on the stovetop or in the microwave.
- Serve with tortilla chips or a side of avocado slices for additional textures and flavors.
- Using low-sugar barbecue sauce keeps the dish lower in added sugars, suitable for those monitoring sugar intake.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: International
Keywords: pulled chicken, chicken bowl, smoky chicken, tomato sauce, barbecue, healthy chicken recipes, brown rice bowl, spinach, easy chicken dinner
