Are you looking for a flavorful, macro-balanced meal prep option that can also support your weight loss goals? Look no further than chicken and rice! This versatile dish can be easily customized to fit your dietary needs and preferences. When prepared with lean protein, whole grains, and plenty of vegetables, it becomes a powerhouse of nutrients that can keep you feeling full and satisfied, helping you maintain a calorie deficit for weight loss.
Why Chicken and Rice Can Be a Great Choice for Weight Loss
Chicken and rice, when prepared thoughtfully, can be a valuable tool in your weight loss journey. Here's why:
- Calorie Control: As long as you maintain a calorie deficit by the end of the day, you will experience weight loss.
- Lean Protein: Chicken is a rich source of high-quality protein, essential for muscle repair and growth. Maintaining muscle mass is crucial during weight loss, as muscle helps burn more calories at rest. Opt for boneless, skinless chicken breasts to minimize fat intake.
- Complex Carbohydrates: Rice provides carbohydrates for energy. Choose brown rice over white rice for its higher fiber content. Fiber helps you feel fuller for longer, preventing overeating and aiding in weight management. Cooked long-grain brown rice provides whole grains and fiber.
- Satiety: The combination of protein and fiber in chicken and rice promotes satiety, keeping you full and reducing the urge to snack on unhealthy foods.
- Nutrient-Dense: Chicken and rice can be packed with essential vitamins and minerals, especially when you add a variety of colorful vegetables.
One-Pot Chicken and Rice Recipe
This one-pot chicken and rice recipe is a healthy dinner option that requires minimal cleanup and is packed with flavor. It’s naturally gluten-free, and the whole family will love it!
Why this recipe works:
- One-pot dinner: This makes for easy preparation and cleanup.
- Simple ingredients: If you keep a healthy, stocked pantry and kitchen, you’ll likely have everything to make this recipe right now.
- Delicious: Don’t let the simplicity of these ingredients fool you; this chicken and rice recipe is packed with flavors.
- Meal prep champion: This recipe should be at the top of your list if you’re looking for chicken and rice meal prep recipes.
Ingredients:
- Boneless, skinless chicken breasts (cut into chunks, or use leftover shredded chicken/rotisserie chicken)
- Cooked long-grain brown rice
- Frozen broccoli florets (or fresh broccoli)
- White onion (diced)
- Garlic cloves (minced)
- Chicken broth
- Olive oil
- Onion powder
- Garlic powder
- Salt
- Pepper
Optional additions:
- Paprika
- Cheese (sharp cheddar, taco cheese, pepper jack, or Colby Jack)
- White wine (Chardonnay or any dry wine)
- Unsalted butter
- Heavy cream
- Green beans, mushrooms, kale, spinach, or roasted Brussel sprouts
Equipment:
- 3 1/2 quart Saute Pan
Instructions:
- Prepare the Chicken: Place the chicken onto a cutting board and cut into chunks or strips. In a small bowl, mix together the salt, pepper, onion powder, and garlic powder. Sprinkle the seasoning on the chicken and set aside.
- Sauté the Chicken: Heat a couple of tablespoons of olive oil over medium-high heat, and once it's hot, add the chicken. Cook until browned on both sides, cooked through, and no longer pink on the inside. Remove the chicken from the pan and set it aside.
- Sauté Aromatics: Heat another tablespoon of olive oil, add the onions, and cook for about 3-4 minutes or until translucent. Add in the garlic and cook for another 2 minutes until fragrant. Then pour in the chicken broth and bring it to a boil. Reduce to a simmer and let it cook down for about 2-3 minutes.
- Combine Ingredients: Then, stir in the broccoli, rice, and add the chicken back into the pot. If using frozen “steam in bag” broccoli, cook it ahead of time using the microwave instructions on the back of the bag.
- Simmer and Serve: Give the chicken and rice mixture a couple of stirs and let it cook for about 2-3 minutes until the broccoli and chicken are hot. There should still be some chicken broth at the bottom of the pan.
Tips and Variations:
- Rice Options: While brown rice is recommended for its health benefits, you can use white rice, Jasmine rice, or basmati rice if that's what you have on hand.
- Vegetable Power: Feel free to add any vegetables you like or need to use up. Green beans, mushrooms, kale, spinach, and roasted Brussel sprouts all work well.
- Cheese Please: Sprinkle some cheese on top for extra flavor. Sharp cheddar is a great option, but you can use any cheese you like.
- Wine and Dine: Add ¼ cup of white wine along with about ¾ cups of chicken broth for a richer flavor.
- Creamy Finish: For extra richness, stir in a tablespoon of unsalted butter and a splash of heavy cream at the end.
Healthy Chicken Fried Rice Recipe
If you're looking for a quick, flavorful meal prep option, try this Healthy Chicken Fried Rice! It's gluten-free, dairy-free, and macro-balanced.
Ingredients:
- 2 tbsp. extra-virgin olive oil
- 3 chicken breasts (about 1 1/2 lb.)
- Kosher salt
- Freshly ground black pepper
- 2 tbsp. sesame oil, divided
- 1 medium onion, chopped
- 2 carrots, peeled and diced
- 3 cloves garlic, minced
- 1 tbsp. freshly minced ginger
- 4 c. cooked white rice (preferably leftover)
- 3/4 c. frozen peas
- 3 large eggs, beaten
- 3 tbsp. low-sodium soy sauce (or coconut aminos for a sweeter, less salty option)
- 2 green onions, thinly sliced
Instructions:
- Cook the Chicken: In a medium skillet over medium heat, heat olive oil. Season chicken with salt and pepper on both sides, then add to skillet, and cook until golden and no longer pink, 8 minutes per side. Remove from skillet and let rest 5 minutes, then cut into bite-sized pieces.
- Sauté Vegetables: To the same skillet, heat 1 tablespoon sesame oil. Add onion and carrots and cook until soft, 5 minutes, Add garlic and ginger and cook until fragrant, 1 minute more. Stir in rice and peas and cook until warmed through, 2 minutes.
- Scramble the Eggs: Push rice to one side of skillet and add remaining tablespoon sesame oil to other side. Add egg and stir until almost fully cooked, then fold eggs into rice.
- Combine and Serve: Add chicken back to skillet with soy sauce and green onions and stir to combine.
Tips and Variations:
- Rice Variety: Feel free to use white rice, jasmine rice, basmati rice, brown rice, or even cauliflower rice!
- Vegetable Medley: Customize this recipe with your favorite vegetables. Other options include corn, broccoli, bell peppers, cabbage, green beans, mushrooms, and bean sprouts.
- Spice It Up: Add fresh garlic, a tiny bit of ginger, or sriracha if you're feeling spicy!
- Egg Alternatives: If you can't tolerate eggs or need to lower the fat, you can also use vegan egg replacer or plain Egg Beaters.
- Coconut Aminos: Coconut aminos are sweeter and less salty than soy sauce, so don't be shy with the salt!
Additional Chicken and Rice Recipe Ideas
Explore these other delicious and healthy chicken and rice variations:
Read also: Creamy Keto Ranch Chicken Recipe
- Jerk Inspired Chicken and Rice: Season chicken with a flavorful jerk-inspired rub and serve with lemony coconut rice and roasted broccoli.
- Cajun Chicken and Rice: Combine chicken with Cajun spices, bacon, vegetables, and rice for a spicy and satisfying dish.
- Chicken and Mushrooms with Brown Rice: Sauté chicken thighs with mushrooms, celery, and thyme, then simmer in chicken broth and white wine with brown rice.
- Soy-Glazed Chicken with Rice Salad: Grill soy-glazed chicken and serve with a refreshing rice salad made with broccoli, radishes, and red onion.
- Chicken, Leek & Blue Cheese Pilaf: Enjoy a gluten-free chicken dinner with blue cheese, leeks and walnuts.
- Healthy Chicken Burritos: Use storecupboard ingredients and leftovers to make this nutritious and easy Mexican-style lunch.
- Congee with Chicken: Try a savoury rice porridge to which she adds shredded soy sauce chicken legs.
- Spicy Chicken with Coconut Rice & Beans: Cook up this creamy Jamaican-style chicken served with kidney bean and red pepper coconut brown rice.
- Fridge-Raid Fried Rice: Pack in the veg with this healthy chicken fried rice, which uses everyday foods you'll find in the fridge for a quick and easy family supper
- Chicken & Chorizo Jambalaya: A healthy Cajun-inspired rice pot recipe that's bursting with spicy Spanish sausage, sweet peppers and tomatoes
- Chicken with Rice & Peas: When hunger strikes this healthy chicken with rice and peas dish will not only fill you up but provide plenty of nutrients, too, containing three of your five-a-day
- Easiest ever seafood rice: Using pre-prepared mixed seafood makes this healthy rice dish very easy to put together. Plus, using one-pot means you save on washing up
- Mexican chicken & wild rice soup: A dish with added feelgood factor - this vitamin C filled soup is the ideal after-work pick-me-up
- Moroccan-style chicken with lentils: Lesley Waters’ rich chicken dish has vibrant North African flavours and goes fantastically with rice or couscous
- Chinese poached chicken & rice: For a healthy yet satisfying meal, try this dish eaten across China and Southeast Asia - and use the leftovers to make our cold chicken noodle salad for the next day
- Chicken biryani pilau: Easy and cheap to recreate at home, students won't need to order takeaways ever again!
- Chinese chicken curry: Cook our easy, healthy chicken curry in under an hour. Serve this replica of your favourite takeaway dish with fluffy rice for a wholesome family meal
- Low-fat chicken biryani: This fragrant Indian chicken curry with rice topping has half the fat of your normal takeaway, and it's low calorie
- Oven-baked chicken pilau: This chicken pilau is not only satisfying, it's healthy too
- Coronation chicken salad: Rustle up this healthy and filling coronation chicken salad for a packed lunch in just five minutes using our roast chicken cooked beforehand to save time
- Chicken & veg bowl: Make this colourful chicken, brown rice and vegetable dish for the whole family.
Tips for Making Chicken and Rice Healthier
- Choose Lean Protein: Opt for boneless, skinless chicken breasts or thighs to reduce fat intake.
- Go for Whole Grains: Brown rice is a better choice than white rice due to its higher fiber content.
- Load Up on Vegetables: Add plenty of colorful vegetables to boost the nutritional value of your meal.
- Control Portion Sizes: Be mindful of your portion sizes to avoid overeating.
- Limit Added Fats: Use healthy cooking methods like baking, grilling, or steaming to minimize the need for added fats.
- Season Wisely: Use herbs, spices, and low-sodium seasonings to enhance flavor without adding extra calories or sodium.
Meal Prep Tips for Chicken and Rice
- Cook Rice in Advance: Cook a big batch of brown rice on the weekend and use it in recipes during the week. You can also freeze cooked rice in portions for easy use.
- Prepare Chicken: Trim and cut the chicken into cubes or strips ahead of time.
- Chop Vegetables: If using fresh broccoli or other vegetables, chop them into bite-size pieces in advance.
- Assemble Meal Prep Boxes: Divide the cooked chicken, rice, and vegetables into meal prep containers for easy grab-and-go lunches or dinners.
The Importance of Chicken Quality
When it comes to chicken, look for options with "no antibiotics ever." Routine antibiotics are used to prevent disease, but are not needed if the chickens are raised in clean, healthy conditions. Evidence shows that antibiotics in food pose various health risks to humans, including the spread of antibiotic-resistant bacteria.
Also look for "free range" or "pasture raised" chicken, which means the chickens had access to the outdoors. "Cage free" just means the chickens weren't kept in tiny cages - it does not mean they were allowed fresh air and sunshine. "Certified Humane” or “Animal Welfare Approved" indicates the chickens not only had outdoor access, but the ability to forage and socialize most of the day.
Read also: Low-carb chicken nuggets recipe.
Read also: Chicken and Brown Rice: A Healthy Choice