• 190g Chicken Thigh Chicken Thigh, skinless, roasted
• 255g brown rice Brown Rice, boiled
• 80g red cabbage Red Cabbage, raw
• 80g red pepper Red Pepper
• 30g bbq sauce BBQ Sauce
• 1 tsp smoked paprika
• 3g garlic Garlic
• 25g cheddar cheese Cheddar Cheese
• 60g avocado Avocado
• 10g spring onions Spring Onions

1. 1

   Prep everything first: wash and trim the red cabbage and peppers, then measure out the sauce ingredients.

2. 2

   Simmer the brown rice in plenty of water for 25 minutes until tender, then drain.

3. 3

   Toss the chicken thighs in half the sauce and roast at 200°C (180°C fan) for 22-25 minutes, until caramelised at the edges and cooked through.

4. 4

   Mix the BBQ sauce with smoked paprika and garlic. Brush over the protein for the last few minutes of cooking so it chars without burning.

5. 5

   Meanwhile, steam or stir-fry the red cabbage and peppers for 3-5 minutes until just tender with a little bite.

6. 6

   Build the bowl: brown rice first, then the veg and chicken thigh, spooning over any remaining sauce. Finish with the spring onions.

7. 7

   Bulking upgrade: add the cheddar cheese, avocado for extra energy-dense calories.

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