Chicken and Rice Meal Prep recipe

This Chicken and Rice Meal Prep recipe is a classic and wholesome meal, perfect for those busy weeks. This balanced, nutritious meal features tender, flavorful rice and your choice of vegetables. You can make a variety of healthy meals with just a few ingredients.

Ingredients for 4 servings:

• For the Chicken
  • 4 skinless and boneless chicken breasts or thighs (for juicier meat)
  • 1 tbsp olive oil
  • 1 tsp of garlic powder
  • 1 tsp of onion powder
  • 1 tsp of paprika
  • Half a teaspoon of dried thyme
  • Half a teaspoon of salt
  • Black pepper, 1/2 tsp
  • Lemon juice is optional but can be added for more flavour.
• For the rice:
  • 1 cup white long-grain rice (or brown for a healthier alternative)
  • Water or chicken broth 2 cups
  • Salt is a taste.
• Vegetables for the Vegetarian:
  • 1 cup broccoli florets
  • 1 tbsp olive oil
  • Taste salt and pepper
  • Optional: Add 1 tsp of lemon zest or garlic powder for additional flavour

Instructions:

1. How to cook rice
   • Bring 2 cups of water or chicken broth to a rolling boil in a medium saucepan. Add the rice, and sprinkle with salt.
   • Reduce the heat, cover and simmer the rice for 15-20 minutes, or according to the package instructions, until it is tender.
   • Remove from heat once cooked, and fluff the risotto with a fork. Set aside.
2. Prepare the chicken:
   • Preheat your oven to 375degF.
   • Mix the garlic powder, onion, thyme and salt in a small bowl.
   • Sprinkle the seasoning mixture evenly on both sides and rub the chicken breasts in olive oil.
   • Place the seasoned breasts of chicken on a baking tray lined with parchment or foil.
   • Roast the chicken for 25-30 mins or until it reaches an internal temperature of 165degF.
   • After the chicken is done cooking, could you remove it from the oven? Let the chicken rest for a few moments before cutting it into cubes or thin strips. You can drizzle a little extra lemon juice on top for added flavour.
3. Preparing the Vegetables
   • While the chicken roasts heat 1 tbsp olive oil in a large pan over medium heat.
   • Add the broccoli (or other veggies of your choice) and saute until they are crisp but not mushy. Add salt, pepper and optionally garlic powder or lemon juice.
   • You can add water to your skillet to prevent the vegetables from burning.
4. Assemble your meal prep:
   • Divide the cooked rice into four meal-prep containers.
   • Then, add the chicken slices and the sauteed vegetables to the rice.
   • If desired, you can add a squeeze of lemon juice or a drizzle of olive oils to each container.
5. Store and Serve
   • Seal the containers and store them in the refrigerator for up to four days. When ready to eat, these meals can be heated in the microwave.

Tips:

• You can substitute broccoli with any vegetable of your choice, including bell peppers or green beans.
• Add sauces: For a more saucy dish you can use sriracha or low-sodium sriracha. You can also add a creamy dressing.
• Batch Cooking: You can double or triple the ingredients to make more meals.
• You can choose from a variety of cuts of chicken. Chicken thighs are usually more flavorful and moist. Adjust the cooking times accordingly.

Why You Will Love This Recipe

• Simple and Wholesome: This meal contains lean proteins, healthy carbohydrates, and fibre. It is a nutritious, well-rounded option that can be enjoyed any day of the week.
• Meal Prep friendly: These chicken and rice bowls are perfect for meal prepping. They make it simple to have homemade, healthy meals on hand.
• This meal is easily customizable. You can swap out the vegetables or seasonings according to your taste.

You can enjoy your Chicken & Rice Meal Prep to have a balanced, delicious meal that is easy to prepare and perfect for your nutrition goals.