5.0 from 9 votes
Chicken Rice Meal Prep
Make your week easier with this easy chicken rice meal prep recipe! Balanced, simple, and so delicious.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 638 kcal
Course:
Side Dish , Main Course , Others
Cuisine:
American
Ingredients
- 2 cups water
- 1 cup jasmine rice Basmati or brown rice works too
- 2 tablespoons toasted sesame seeds
- 1 tablespoon sesame oil
- 2 teaspoons kosher salt to taste
- 1 English cucumber thinly sliced
For the chicken:
- 1.25 pound boneless chicken thighs
- kosher salt and pepper to taste
- 2 tablespoons maple syrup honey, or agave
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 teaspoons lemon zest
- 2 garlic cloves minced
Instructions
- Bring a small pot of 2 cups water to a boil. Stir in the 1 cup jasmine rice and 2 teaspoons Kosher salt. Reduce the heat to low. Cover and simmer for 12-15 minutes until all of the water is absorbed. Remove from heat and stir in the 2 tablespoons toasted sesame seeds and 1 tablespoon sesame oil. Allow it to cool while cooking the chicken.
- Season the 1.25 pound boneless chicken thighs with Kosher salt and pepper on all sides. In a small bowl, whisk the 2 tablespoons maple syrup, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 teaspoons lemon zest, and two2 garlic cloves (minced). Pour over the chicken thighs and rub to coat.
- Heat a large pan over medium heat. Cook the thighs for 7-9 minutes per side, or until browned and cooked through. Allow it to sit, covered, for 5 minutes, then slice.
- To assemble the meal prep bowls, divide the cooked rice among 4 meal prep containers.
- Top with sliced chicken, the 1 English cucumber (sliced) and garnish with fresh herbs of choice. Drizzle with sesame oil and sprinkle sesame seeds. Serve with lemon wedges, if desired.
Cup of Yum
Notes
- You may use chicken breasts instead of chicken thighs or even tofu
- Any rice of your choice will work. I love basmati or Jasmine.
- Swap the cucumbers with any other veggies of your choice
- Store in the fridge for up to 4 days or freeze for up to 2 months (without the cucumbers)
Nutrition Information
Serving
4g
Calories
638kcal
(32%)
Carbohydrates
49g
(16%)
Protein
28g
(56%)
Fat
36g
(55%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
8g
Monounsaturated Fat
17g
Trans Fat
0.1g
Cholesterol
139mg
(46%)
Sodium
1865mg
(78%)
Potassium
511mg
(15%)
Fiber
2g
(8%)
Sugar
8g
(16%)
Vitamin A
191IU
(4%)
Vitamin C
7mg
(8%)
Calcium
95mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 638
% Daily Value*
| Serving | 4g | |
| Calories | 638kcal | 32% |
| Carbohydrates | 49g | 16% |
| Protein | 28g | 56% |
| Fat | 36g | 55% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 17g | 85% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 139mg | 46% |
| Sodium | 1865mg | 78% |
| Potassium | 511mg | 11% |
| Fiber | 2g | 8% |
| Sugar | 8g | 16% |
| Vitamin A | 191IU | 4% |
| Vitamin C | 7mg | 8% |
| Calcium | 95mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.