In today's fast-paced world, maintaining a healthy diet can be challenging. Meal prepping offers a convenient solution, and chicken and rice recipes are a versatile and nutritious option. This article explores various healthy chicken and rice meal prep recipes, providing you with the knowledge and inspiration to create delicious, balanced meals for the week.
Why Chicken and Rice for Meal Prep?
Chicken and rice form a nutritional powerhouse, offering a multitude of benefits for meal prepping:
Lean Protein: Chicken, especially boneless, skinless breasts or thighs, provides a rich source of lean protein. Protein is essential for muscle building, repair, and overall satiety, helping you feel fuller for longer and manage your weight.
Complex Carbohydrates: Rice, especially brown rice, offers complex carbohydrates that provide sustained energy. Brown rice is also rich in fiber, promoting digestive health and stabilizing blood sugar levels.
Versatility: Chicken and rice can be paired with a wide variety of vegetables and seasonings, allowing for endless flavor combinations and customization to suit your preferences and dietary needs.
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Cost-Effectiveness: Chicken and rice are relatively inexpensive ingredients, making them a budget-friendly option for meal prepping.
Ease of Preparation: Many chicken and rice recipes are simple and quick to prepare, making them ideal for busy individuals.
Essential Ingredients for Healthy Chicken and Rice Meal Prep
Before diving into specific recipes, let's review some key ingredients that will help you create healthy and delicious chicken and rice meal prep bowls:
Chicken: Opt for boneless, skinless chicken breasts or thighs for a leaner protein source. High-quality, organic chicken is recommended for the best flavor.
Rice: Brown rice is the preferred choice for its whole grains, fiber, and nutrients. However, jasmine rice, basmati rice, or even white rice can be used. Other grains like quinoa, farro, or bulgur can also be substituted for rice.
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Vegetables: Broccoli is a classic pairing with chicken and rice, but other vegetables like green beans, mushrooms, kale, spinach, carrots, edamame, cherry tomatoes, bell peppers, or roasted Brussels sprouts can be added for variety and added nutrients.
Seasonings: Experiment with various seasonings to enhance the flavor of your chicken and rice. Onion powder, garlic powder, salt, pepper, paprika, cumin, Italian seasoning, Tony Chachere’s Original Creole Seasoning, and fresh herbs like parsley, cilantro, or thyme are all great options.
Healthy Fats: Incorporate healthy fats like olive oil or avocado oil for cooking and flavor.
Sauces and Dressings: Prepare healthy sauces and dressings to add flavor and moisture to your meal prep bowls. Sesame slaw dressing, cilantro-lime sauce, or a simple drizzle of sesame oil are excellent choices.
Delicious and Easy Chicken and Rice Meal Prep Recipes
Here are a few healthy chicken and rice meal prep recipes to get you started:
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1. Simplest Chicken Meal Prep Recipe
This recipe, shared by Taylor from The Girl on Bloor, is one of the easiest and simplest chicken meal prep recipes you can make. It features chicken, rice, and broccoli, all cooked in under 20 minutes.
Ingredients:
- Chicken breasts
- Brown sugar
- Paprika
- Cumin
- Garlic powder
- Salt
- Pepper
- Oil
- Rice
- Broccoli
Instructions:
- Cook the rice according to package directions.
- Rub chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper.
- Heat oil in a large pan or skillet over medium-high heat.
- Add the chicken to pan and cook for 5-6 minutes on the first side, until the undersides develop dark grill marks.
- Flip the chicken breasts and cook the other side for 5-6 minutes.
- Turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.
- Steam the broccoli using your preferred method (blanching or microwaving).
- Cut the chicken into slices or small bite-size pieces.
- Use a 2/3 cup measuring cup to evenly spoon 2/3 cup of rice into each meal prep container.
- Top the rice with slices chicken and broccoli florets.
- Cover and refrigerate for up to 4 days.
2. One-Pot Chicken and Rice
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 easily customizable.
Ingredients:
- Boneless, skinless chicken breasts or thighs
- Brown rice
- Frozen broccoli florets
- White onion
- Garlic cloves
- Chicken broth
- Olive oil
- Onion powder
- Garlic powder
- Salt
- Pepper
- Cheese (optional)
Instructions:
- Season the chicken breasts with salt, pepper, onion powder, and garlic powder.
- Heat olive oil over medium-high heat, and add the chicken. Cook until browned on both sides and cooked through. Remove the chicken from the pan and set it aside.
- Heat another tablespoon of olive oil, add the onions, and cook until translucent. Add in the garlic and cook until fragrant.
- 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.
- Stir in the broccoli and rice, and add the chicken back into the pot.
- 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.
- Stir in cheese, if desired.
If you don’t have cooked brown rice you can cook the rice in the pot; however, this will add to the cooking time. After you cook the onions, garlic, and chicken, remove the chicken and add 1.5 uncooked rinsed brown rice into the pot. Pour in 3 cups of chicken broth (or vegetable broth), bring to a boil, and then cover and cook for about 30 - 40 minutes until the rice is tender. If the rice is still firm, add a little more broth and cook until tender. Add the chicken pieces back to the pot and stir the broccoli and cheese into the rice. Cook for about 5-10 minutes or until hot.
3. 25-Minute Chicken and Rice Meal Prep
Rena's 25-minute chicken and rice meal prep recipe offers a quick and easy way to make delicious lunch boxes for the week. The recipe relies on Tony Chachere's seasoning blends for a flavorful kick.
Ingredients:
- Chicken breasts
- Greek yogurt
- Tony Chachere’s Original Creole Seasoning
- Rice
- Broccoli
Instructions:
- Wash and dry the chicken breasts.
- To a large ziploc bag, add the Greek yogurt, Tony Chachere’s Original Creole Seasoning, and mix to combine.
- Add in the chicken breasts. Close the ziploc and squeeze to move the chicken around and evenly coat in the yogurt marinade.
- Place in the refrigerator to marinate for 30 minutes (optional).
- Preheat the oven to 450 F. Bake the chicken for 15 - 18 minutes, or until the chicken is cooked through and the internal temperature reads 165 F on a meat thermometer.
- Remove the chicken from the oven and place on a plate. Tent loosely with aluminum foil and allow to rest for 5 minutes before slicing.
- While the chicken is baking, cook the rice according to the package instructions.
- Wash and dry the broccoli, then cut into bite florets.
- Divide the cooked rice, chicken, and broccoli among four meal prep containers.
Tips for Successful Chicken and Rice Meal Prep
Follow these tips to ensure your chicken and rice meal prep is a success:
Cook Rice in Chicken Broth: For more flavorful rice, cook it in chicken broth instead of water. Add some salt, onion powder, and garlic powder for extra seasoning.
Use Leftover Rice: Save time by using leftover cooked rice. Cook a big batch of brown rice on the weekend and use it in recipes during the week.
Marinate Chicken: Marinating chicken before cooking adds flavor and tenderness. Use your favorite marinade or a simple combination of olive oil, lemon juice, garlic, and herbs.
Steam Vegetables: Steaming vegetables helps retain their nutrients and keeps them crisp-tender.
Portion Control: Use measuring cups to ensure consistent portion sizes for each meal prep bowl.
Proper Storage: Store your meal prep bowls in airtight containers in the refrigerator for up to 4 days.
Freezing: Freeze chicken and rice meal prep bowls for longer storage (up to 3 months). Make sure to use freezer-safe containers or bags.
Reheating: To reheat, sprinkle the rice with water. Be sure to break the rice up a bit with a fork if it’s stuck together. Cover with a microwavable lid (or a damp paper towel), and microwave on high for 1 - 2 minutes (or until heated through).
Addressing Common Concerns
How healthy is chicken and rice? Chicken and rice can be a very healthy meal, providing lean protein, complex carbohydrates, and essential nutrients. Choose brown rice over white rice for added fiber and nutrients.
Can I lose weight eating chicken and rice? Yes, you can lose weight eating chicken and rice as long as you maintain a calorie deficit. This healthy chicken and rice recipe includes whole grains and lean protein to keep you full for a more extended period, making it likely you won’t feel the need to eat more; this will help you keep calories under control.
Can you eat chicken and rice meal prep cold? Yes, you can eat chicken and rice meal prep cold.
How long do chicken and rice last for meal prep? Chicken and rice meal prep bowls should last you 4 days when stored in the fridge.