Spicy Chipotle Chicken Burrito Bowl

Ingredients

• Chicken
• 4 chicken breasts +
  Healthier choice

  Chicken breast — around 31g protein and 3.6g fat per 100g skinless. We use breast over thighs across all IngredientBase chicken recipes for a better protein-to-fat ratio suited to everyday healthy eating.

  Best pick: Free-range or organic where budget allows. RSPCA Assured (UK) or pasture-raised (US).

  ✕ Avoid: pre-marinated, "ready to cook", or injected/brined chicken — check for phosphates, dextrose, or seed oils.
• 1½ tbsp olive oil +
  Healthier choice

  Choose extra virgin olive oil, cold-pressed. EVOO retains polyphenols and antioxidants lost in refined oils. Quality EVOO is stable at oven temperatures up to 240°C — the low smoke point myth has been debunked by peer-reviewed research.

  Look for: a harvest date within 12–18 months, single-origin, and dark glass packaging.

  Best pick: Greek Koroneiki, Spanish Picual, or Italian Coratina — all high in polyphenols.

  ✕ Avoid: "light" olive oil (refined), "olive oil blend" (seed oil mix), clear plastic bottles, and all vegetable/seed oils.
• 2 tbsp chipotle paste +
  Healthier choice

  Choose a chipotle paste with minimal ingredients — ideally just chipotle peppers, vinegar, and salt. Many brands add seed oils, sugar, and preservatives.

  Best pick: Gran Luchito or similar brands listing chipotles as the first ingredient with no seed oils.

  ✕ Avoid: brands with sunflower oil, rapeseed oil, glucose syrup, or "flavourings" listed.
• 2 limes, juiced +
  Healthier choice

  Choose unwaxed where possible. Like lemons, conventional limes are often coated in wax. If you're zesting or using wedges, scrub under hot water first.

• 3 cloves garlic, minced
• 1 tsp ground cumin +
  Healthier choice

  Use whole cumin seeds, freshly ground if possible. Pre-ground cumin loses its volatile oils quickly. Toast whole seeds in a dry pan for 30 seconds before grinding for dramatically better flavour.

• 1 tsp smoked paprika
• Salt and black pepper, to taste +
  Healthier choice

  Salt: Plain table salt is often the cleanest option. Himalayan salt contains heavy metals; sea salt contains microplastics. The trace minerals in "premium" salts are nutritionally meaningless. UK: most table salt is pure with no anti-caking agents. US: look for brands without sodium aluminosilicate.

  Pepper: Use whole peppercorns in a grinder. Pre-ground loses piperine rapidly. Tellicherry peppercorns have higher piperine and better flavour.

  Best pick: Additive-free table salt + whole Tellicherry peppercorns in a grinder.
• Bowl
• 1 tin black beans, drained +
  Healthier choice

  Choose beans in water with no added sugar or calcium chloride. Some tinned beans contain firming agents and sweeteners. Drain and rinse before using to remove excess sodium.

  Best pick: Organic tinned beans in water only. Or cook dried beans from scratch for the cheapest and cleanest option.
• 2 red peppers, sliced
• 4 spring onions, sliced
• 200g cherry tomatoes, quartered
• Fresh coriander, roughly chopped
• Carbs
• 300g rice (dry weight) +
  Healthier choice

  Choose basmati or long-grain white rice for most dishes. Brown rice is higher in fibre but also higher in arsenic and phytic acid (which blocks mineral absorption). White basmati has a lower glycaemic index than most white rices.

  Rinse rice under cold water until the water runs clear before cooking — this removes excess starch and improves texture.

Method

1. Cook the rice according to pack instructions. While it cooks, mix the chipotle paste, juice of one lime, minced garlic, cumin, smoked paprika, and 1 tablespoon of olive oil in a bowl.

2. Butterfly the chicken breasts for even thickness and coat thoroughly in the chipotle marinade.

3. Heat half a tablespoon of olive oil in a large pan over medium-high heat. Cook the chicken for 5–6 minutes per side until charred and cooked through (74°C internal). Rest for 5 minutes, then slice.

   💡 Don't move the chicken for the first 3 minutes — let it develop a proper char.
4. In the same pan, quickly sauté the sliced peppers for 2–3 minutes until slightly softened but still with bite.

5. Assemble the bowls: rice, black beans, peppers, sliced chicken, quartered cherry tomatoes, spring onions, and coriander. Squeeze the remaining lime over everything. Season to taste.

Nutrition  per serving