Chicken & Rice Meal Prep
Chicken & Rice Meal Prep
Ingredients
For the Chicken
- 4 chicken breast, sliced into strips
- 1 tablespoon oil, e.g., olive oil or cooking spray
- 1 teaspoon garlic powder, as needed
- 1/2 teaspoon chili flakes, as needed
- 1 teaspoon Italian herbs, as needed
- 1 teaspoon paprika, as needed
- 1/2 teaspoon salt, as needed
- 1/4 teaspoon black pepper, as needed
For the Rice
- 1 1/2 cups white rice, uncooked
For the Vegetables
- 4 cups broccoli, chopped into florets
- 2 bell peppers, sliced
- 1 red onion, sliced
For the Sauces and Garnish
- 4 tablespoons soy sauce, or similar savory sauce
- 4 tablespoons sweet chili sauce
- 2 tablespoons spring onion, chopped, for garnish
- 2 teaspoons sesame seeds, for garnish
Instructions
- 1
Slice the raw chicken breast into even strips. Place the chicken strips into a large mixing bowl.
⏱️ 5 min
- 2
Add a drizzle of oil to the chicken. Season generously with garlic powder, chili flakes, Italian herbs, paprika, salt, and black pepper. Mix the chicken thoroughly by hand until all pieces are evenly coated with the oil and seasonings.
⏱️ 5 min
- 3
Spread the seasoned chicken strips evenly on a baking sheet lined with parchment paper, or place them in an air fryer basket. Cook until golden brown and cooked through (approximately 15-20 minutes in an oven at 400°F/200°C, or 10-15 minutes in an air fryer at 375°F/190°C).
⏱️ 20 min•🌡️ 400
- 4
Measure out the uncooked white rice. Rinse the rice under cold water until the water runs clear. Cook the rice using your preferred method (e.g., stovetop or rice cooker) according to package directions.
⏱️ 20 min
- 5
Chop broccoli into florets. Slice bell peppers and red onion. Steam the broccoli until tender-crisp (about 5-7 minutes). Sauté or roast the sliced bell peppers and red onion until slightly softened (about 8-10 minutes).
⏱️ 15 min
- 6
Take several meal prep containers. Portion the cooked white rice into one section of each container. Add the cooked chicken strips to another section. Place the prepared broccoli, bell peppers, and red onion into the remaining sections.
⏱️ 10 min
- 7
Drizzle each meal with soy sauce and add a dollop of sweet chili sauce. Garnish with freshly chopped spring onion and sprinkle with sesame seeds.
⏱️ 5 min
- 8
Close the meal prep containers and store them in the refrigerator for future meals.
Kitchen Tools
Nutrition Facts (per serving)
Chicken & Rice Meal Prep
For the Chicken
- 4 chicken breast, sliced into strips
- 1 tablespoon oil, e.g., olive oil or cooking spray
- 1 teaspoon garlic powder, as needed
- 1/2 teaspoon chili flakes, as needed
- 1 teaspoon Italian herbs, as needed
- 1 teaspoon paprika, as needed
- 1/2 teaspoon salt, as needed
- 1/4 teaspoon black pepper, as needed
For the Rice
- 1 1/2 cups white rice, uncooked
For the Vegetables
- 4 cups broccoli, chopped into florets
- 2 bell peppers, sliced
- 1 red onion, sliced
For the Sauces and Garnish
- 4 tablespoons soy sauce, or similar savory sauce
- 4 tablespoons sweet chili sauce
- 2 tablespoons spring onion, chopped, for garnish
- 2 teaspoons sesame seeds, for garnish
Instructions
- 1
Slice the raw chicken breast into even strips. Place the chicken strips into a large mixing bowl.
⏱️ 5 min - 2
Add a drizzle of oil to the chicken. Season generously with garlic powder, chili flakes, Italian herbs, paprika, salt, and black pepper. Mix the chicken thoroughly by hand until all pieces are evenly coated with the oil and seasonings.
⏱️ 5 min - 3
Spread the seasoned chicken strips evenly on a baking sheet lined with parchment paper, or place them in an air fryer basket. Cook until golden brown and cooked through (approximately 15-20 minutes in an oven at 400°F/200°C, or 10-15 minutes in an air fryer at 375°F/190°C).
⏱️ 20 min•🌡️ 400 - 4
Measure out the uncooked white rice. Rinse the rice under cold water until the water runs clear. Cook the rice using your preferred method (e.g., stovetop or rice cooker) according to package directions.
⏱️ 20 min - 5
Chop broccoli into florets. Slice bell peppers and red onion. Steam the broccoli until tender-crisp (about 5-7 minutes). Sauté or roast the sliced bell peppers and red onion until slightly softened (about 8-10 minutes).
⏱️ 15 min - 6
Take several meal prep containers. Portion the cooked white rice into one section of each container. Add the cooked chicken strips to another section. Place the prepared broccoli, bell peppers, and red onion into the remaining sections.
⏱️ 10 min - 7
Drizzle each meal with soy sauce and add a dollop of sweet chili sauce. Garnish with freshly chopped spring onion and sprinkle with sesame seeds.
⏱️ 5 min - 8
Close the meal prep containers and store them in the refrigerator for future meals.