Chicken and Rice Meal Prep
A simple yet delicious meal prep recipe featuring chicken and rice. Perfect for busy individuals looking for a healthy, flavorful meal throughout the week.
Equipment
- Large skillet with lid
- Cutting board and knife
- Measuring cups and spoons
- Meal prep containers
Ingredients
- 1 lb boneless, skinless chicken breasts cut into 1-inch pieces
- 1 cup uncooked long-grain white rice rinsed
- 2 cups low-sodium chicken broth
- 1 tbsp olive oil
- 1 small onion finely chopped
- 2 cloves garlic minced
- 1 tsp paprika
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 cup frozen peas
- 1 red bell pepper diced
- 1 tbsp fresh lemon juice
- 2 tbsp chopped fresh parsley for garnish
Instructions
- Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant.
- Add the chicken pieces to the skillet, season with paprika, oregano, salt, and pepper. Cook until the chicken is browned on all sides, about 5-7 minutes.
- Stir in the uncooked rice and cook for 2 minutes, allowing the rice to toast slightly. Pour in the chicken broth and bring the mixture to a boil.
- Reduce heat to low, cover the skillet, and simmer for 18-20 minutes, or until the rice is cooked and the liquid is absorbed.
- Stir in the frozen peas and diced red bell pepper, cover, and cook for an additional 5 minutes until the vegetables are heated through.
- Remove from heat and stir in the fresh lemon juice. Let the dish rest, covered, for 5 minutes before fluffing with a fork.
- Divide the chicken and rice mixture into meal prep containers. Garnish with chopped fresh parsley before serving.
Notes
Chef's Tips:
• For a creamier texture, stir in 1/4 cup of Greek yogurt or sour cream after cooking.
• Avoid overcooking the rice to prevent it from becoming mushy.
• Serve with a side salad or steamed vegetables for added nutrition.
Food Safety:
• Ensure chicken reaches an internal temperature of 165°F (74°C) for safety.
• Refrigerate meal prep containers within two hours of cooking and consume within 3-4 days.