Serves: 2 | Calories: ~400 per serving Gout-friendly: ★★★☆☆ Fatty Liver-friendly: ★★★☆☆

← Recipes Ninja Crispi + Stovetop · Protein · Batch Cook

Lemon Pepper Chicken & Rice Bowl Serves: 4 Serving: 1 thigh + ½ cup rice + ½ cup veggies (~10 oz total) Cook: Ninja Crispi Pro 4-qt + stovetop Gout-Friendly ★★★★☆ Chicken is low-purine. Brown rice and zucchini are safe. No triggers. Fatty Liver-Friendly ★★★★★ Lean protein, complex carbs, olive oil. No added sugars or saturated fat.

Nutrition per serving — 1 bowl ~490 Calories ~38g Protein ~42g Carbs ~14g Fat ~4g Fiber ~520mg Sodium ~2g Sugar

Ingredients

• 4 boneless skinless chicken thighs (~1.5 lbs)
• 2 cups dry brown rice (yields ~4 cups cooked)
• 2 medium zucchini, sliced into half-moons
• 1 red bell pepper, sliced thin
• 2 tbsp olive oil (divided)
• 1½ tsp lemon pepper seasoning
• ½ tsp garlic powder
• ½ tsp smoked paprika
• ½ tsp kosher salt
• 1 lemon (juice + zest)
• 2 tsp low-sodium chicken broth (optional — for deglazing pan sauce)

Instructions

• Cook brown rice on stovetop or in rice cooker according to package directions. This runs parallel — start first.
• Pat chicken thighs dry. Toss with 1 tbsp olive oil, lemon pepper, garlic powder, smoked paprika, and salt. Coat evenly.
• Preheat Ninja Crispi to 380°F for 3 minutes.
• Air fry chicken thighs in a single layer at 380°F for 18–20 minutes, flipping halfway. Internal temp should reach 165°F. Rest 3 minutes, then slice or shred.
• While chicken rests, heat remaining 1 tbsp olive oil in a skillet over medium-high. Add zucchini and bell pepper. Cook 5–7 minutes until slightly charred. Season with salt, pepper, and a squeeze of lemon. Optional: add a splash of chicken broth and scrape up any fond for a light pan sauce.
• Bowl assembly: ½ cup cooked rice, 1 sliced chicken thigh, ½ cup veggies. Finish with lemon zest. Meal Prep Notes
• Store chicken, rice, and veggies in separate containers for up to 4 days .
• Reheat chicken in Ninja Crispi at 375°F for 5–8 minutes , shaking halfway.
• Reheat rice with 1 tbsp water, covered, in microwave for 90 seconds.
• Batch cook Monday: doubles easily — cook 8 thighs in 2 Crispi batches, scale rice and veggies accordingly.
• Swap zucchini for broccoli or asparagus with no impact to nutrition estimates.