Lemon Garlic Chicken Soul Bowl
This Lemon Garlic Chicken Soul Bowl is a healthy and flavorful comfort food dish! Juicy air-fried chicken thighs, lemony rice, sautéed kale, and vibrant seasonings come together for a satisfying meal. Perfect for meal prep or weeknight dinners! 🥗🍋
Ingredients
For the Chicken Thighs:
4 boneless, skinless chicken thighs
2 tablespoons olive oil
3 tablespoons lemon juice (freshly squeezed)
1 teaspoon smoked paprika
1 teaspoon dried tarragon
1 teaspoon garlic powder
½ teaspoon salt
For the Rice:
1 cup uncooked white or brown rice
2 tablespoons olive oil
2 cups water or chicken broth
2 tablespoons chopped parsley
For the Kale:
4 cups kale (stems removed, leaves chopped)
1 tablespoon olive oil
½ teaspoon garlic powder
¼ teaspoon salt
Instructions
In a bowl, mix olive oil, lemon juice, smoked paprika, tarragon, garlic powder, and salt.
Coat the chicken thighs evenly with the marinade. Let sit for 10 minutes while you prepare the rice. If you’ve got time to marinade overnight, it will taste even better.
Heat olive oil in a medium saucepan over medium heat. Add the rice and sauté for 2-3 minutes, stirring constantly, until it releases a nutty or woody aroma.
Add water or chicken broth, bring to a boil, then reduce heat to a simmer. Cover and cook for 20-25 minutes, or until the liquid is absorbed.
Once cooked, fluff with a fork and stir in chopped parsley. Set aside.
Heat a skillet over medium heat. Add olive oil and kale.
Sprinkle with garlic powder and salt. Sauté for 3-4 minutes, stirring occasionally, until the kale is wilted but still vibrant. Remove from heat.
Preheat the air fryer to 400°F (200°C) for 2-3 minutes.
Place marinated chicken thighs in a single layer in the air fryer basket.
Cook for 25-28 minutes, flipping halfway through, until the internal temperature reaches 165°F (74°C). Remove and let rest for 5 minutes.
Assemble the Bowl:
Start with a base of rice in each bowl.
Add a portion of sautéed kale to one side.
Slice the chicken thighs and arrange on top.
Optionally garnish with additional parsley and a wedge of lemon for extra brightness.
Enjoy!
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Regina is a writer, homeschooling mom, and owner of a soul food catering business. She is the host of the Pray to Play podcast, where she shares practical tips and heartfelt advice for parents navigating the busy world of athletics. A contributor to several publications, including Tracie Miles' Living Unbroken book study, she is also an advocate for young adults with developmental disabilities and serves on the Compel Pro volunteer leadership team. Living in Ohio with her family, she designs Squarespace websites for fellow creatives and spends her free time cheering her sons from the sidelines or sipping tea while chatting with women about God’s goodness.
