Last Updated on August 8, 2022 by TheMealPrepNinja
Chicken and Rice Meal Prep: A Healthy and Delicious Recipes
If you’re looking for a healthy and delicious meal prep recipe, look no further than chicken and rice. This dish is simple to make and can be tailored to your own liking, making it the perfect meal for any occasion. Whether you’re looking for a quick and easy meal on a busy weeknight or something to bring to a potluck party, chicken and rice are sure to please.
In this article, we’ll give you a few recipes to get you started, but feel free to experiment with your own combinations. So, let’s get cooking!
You will enjoy these meal prep ideas.
Meal Prep Containers
Don’t forget to get your meal prep containers!
One of the best benefits of meal prep containers is that they make your food portable. This means that you can take your food with you to work, school, or on a road trip without having to worry about it spoiling.
How to Make Chicken and Rice Meal Prep
There are many ways to make chicken and rice meal prep recipes. Here are a few tips and tricks for how to make chicken and rice that is both flavorful and healthy:
1. Cook the chicken in a flavorful sauce. This can add flavor and moisture to the chicken. Our favorite sauces include teriyaki, honey mustard, and buffalo sauce.
2. Use brown rice instead of white rice. Brown rice is a whole grain and contains more fiber and nutrients than white rice.
3. Add vegetables to the dish. This can add flavor, texture, and nutrients to the meal. Some of our favorites include steamed broccoli, diced tomatoes, or sautéed onions and mushrooms.
4. Make ahead and store in the refrigerator or freezer. This will help you save time when you’re ready to eat. Simply reheat in the microwave or oven!
These rice meal prep recipes are easy to make and full of flavor!
Easy Chicken Curry & Rice Meal Prep
This one-pot coconut chicken curry rice is a super easy, family-friendly meal that you can make in just 20 minutes! The dish features tender pieces of meat with vegetables cooked until they’re soft and delicious.
Instant Pot Greek Chicken & Rice
This easy Instant Pot Greek Chicken and Rice recipe is a delicious dump dinner made with crunchy veggies, feta cheese. The perfect meal after work or on those busy weeknights! An Instant pot is a great way to save time in the kitchen.
Buffalo Chicken
It’s easy to see why this Buffalo Chicken Rice Bowl is one of the most popular recipes on our site. It only takes a few minutes from start to finish, and you can make it mild or hot according to your preference! The best part? You get an entire meal ready in just 30 minutes – perfect for those busy days when all we want are quick fixes that taste great too!”
Honey Garlic Chicken
Tender, juicy chicken thighs in a rich and sticky sauce made from the best ingredients. This dish is so easy to make – you’ll have it on your table in 20 minutes! Serve with rice for an authentic Friday night dinner experience that doesn’t even need any grocery store leftovers or takeout: just fresh food cooked right before our eyes as we eat together over one simple conversation about what happened during work hours today
I love how this recipe starts off by telling us all about its components…the wonderful flavors of garlic mixed up beautifully alongside soybean oil which gives these honey-fried.
Crockpot Teriyaki Chicken
The Slow Cooker Chicken Teriyaki recipe is cooked with chicken breasts or thighs, honey garlic soy sauce that makes the perfect homemade sauce. serves it in a bowl over rice for an easy balanced meal!
Benefits of eating Chicken and Rice for Meal Prep?
There are a few reasons why chicken and rice are a great meal prep option. First, it’s an easy dish to make ahead of time. You can cook the chicken and rice in advance, then store them separately in the fridge until you’re ready to assemble your meal. This makes it a quick and convenient option when you’re short on time.
Chicken and rice are also healthy and balanced meals. It’s high in protein and contains a variety of essential nutrients, including B vitamins, iron, and zinc. This makes it the perfect option for those who are looking for a nutritious meal that can be prepared quickly.
If you’re looking for a delicious and healthy meal prep option, consider cooking up some chicken and rice. It’s easy to make and it’s a meal that everyone will love.
Sauces for meal preparation
One of the best things about meal prepping chicken and rice is that you can add all sorts of different sauces to give it some extra flavor. Here are a few of our favorites:
Honey mustard sauce: mix together 2 tablespoons of honey, 1 tablespoon of Dijon mustard, and 1 tablespoon of olive oil.
Garlic sauce: mix together 6 cloves of minced garlic, 1/4 cup of olive oil, and 3 tablespoons of parsley.
Tomato sauce: mix together a can of crushed tomatoes, 2 tablespoons of tomato paste, 1 tablespoon of olive oil, and 1 teaspoon of Italian seasoning.
Veggies for meal preparation
One of the best ways to ensure you’re getting a variety of vitamins and minerals in your diet is to include a rainbow of colors in your meals. This means including lots of different vegetables in your meal preps. Some of my favorites include:
Bell peppers – these come in a range of colors, are inexpensive, and are versatile enough to be used in both savory and sweet dishes.
Carrots – high in beta carotene, carrots make a great addition to any meal. They can be grated into salads or stir-fries, or eaten raw as a snack.
Spinach – Popeye was onto something with spinach. Not only is it high in iron, but it’s also low calorie and nutrient dense. Spinach can be added to salads, smoothies, or cooked into dishes like pasta or soup.
Broccoli – Another cruciferous vegetable that’s high in nutrients and low in calories. Broccoli can be steamed or roasted and added to salads or meals.
Calories in Chicken and Rice Meal Prep
When you are meal-prepping chicken and rice, it is important to consider the calories that you are consuming. A four-ounce serving of chicken has around 190 calories, while a cup of cooked white rice has around 200 calories. When you put these two together, you can have a complete meal that is around 390 calories. This can be a great option if you are looking to keep your calorie intake in check, or if you are trying to lose weight.
Tell me the best way to prepare a meal
There are many ways to prepare a chicken and rice meal prep recipe. One way is to cook the chicken and rice in separate pans. Another way is to cook the chicken and rice together in one pan. The following are tips for preparing a chicken and rice meal prep recipe:
-Cook the chicken and rice in separate pans: This method is best if you want your chicken and rice to have different textures. For example, if you want your chicken to be crispy, you can cook it in a separate pan.
-Cook the chicken and rice together in one pan: This method is best if you want your chicken and rice to have the same texture. For example, if you want your chicken and rice to be fluffy, you can cook them together in one pan.
Cooking with Chicken Breasts for Meal prep
Cooking chicken breast is a great way to make a healthy meal. They are low in fat and calories, and they are a good source of protein. Here are some tips for cooking chicken breasts:
1. Preheat your oven to 350 degrees F.
2. Place the chicken breasts on a baking sheet.
3. Drizzle the chicken with olive oil or cooking spray or low sodium chicken broth.
4. Season the chicken with salt and pepper.
5. Bake the chicken for 25 minutes, or until it is cooked through.
6. Serve the chicken with your favorite side dish.
This is a great way to cook chicken breast.
Meal Prep Chicken Thighs
There are many benefits to meal prepping your chicken tights. One of the most obvious benefits is that it can save you time and money. When you prep, you can buy your ingredients in bulk, which will save you money in the long run. You will also save time by not having to cook dinner every night.
Another great benefit of meal prepping is that it can help you stay on track with your diet. When you know what you’re going to be eating for the week, you’re less likely to indulge in unhealthy foods. Meal prepping can also help you lose weight or maintain your current weight. These are great rice meal prep recipes
Different types of Rice
There are many different types of rice to cook with, but the three most popular types are white rice, brown rice, and wild rice. White rice is the most common type of rice and is a good choice for beginner meal preppers.
Brown rice is a healthier option than white rice, and it has a nutty flavor that some people prefer. Wild rice is a bit more expensive than other types of rice, but it has a unique flavor and texture that make it worth the price.
When it comes to cooking rice, there are many different types of rice to choose from. Jasmine rice is one type of rice that is becoming more and more popular. Jasmine rice is a long grain, aromatic rice that has a sweet flavor and slightly sticky texture. It is perfect for dishes like stir-fries, curries, and fried rice.
Here are a few tips for cooking jasmine rice:
1. Rinse the rice in cold water to wash off any excess starch.
2. Add the rinsed rice to a pot with 1 1/2 cups of water.
3. Bring the water to a boil, then reduce the heat to low and cover the pot with a lid.
4. Cook the rice for 12-15 minutes, or until all of the water has been absorbed.
5. Remove the pot from heat and let it sit for 5 minutes, then fluff the rice with a fork.
Notes
1. Use a rice cooker.
If you want to make your life a little bit easier, using a rice cooker is a great way to do it. Just put the rice and water in the cooker, press the button, and let it do its thing. That way, you don’t have to worry about it overcooking or burning.
2. Season your chicken well.
Chicken can be pretty bland on its own, so it’s important to season it well before cooking it. Try some salt, pepper, garlic powder, or any other spices that you like. This will help add flavor to your dish.
3. Don’t overcook the chicken.
overcooked chicken is dry and not very tasty. Try cooking it for around 8-10 minutes, or until it’s cooked through but still juicy.
4. Use fresh ingredients whenever possible.
Fresh ingredients always taste better than frozen ones, so try to use them whenever you can. If you can’t get fresh chicken breasts, opt for frozen ones instead of canned or processed chicken breasts.
FAQs
How long does chicken and rice meal prep last?
Typically, chicken and rice meal prep will last for up to four days in the fridge. However, if you are reheating it, be sure to do so thoroughly to avoid any bacterial growth.
Are chicken and rice a healthy meal?
The answer to this question depends on the ingredients you use. If you make a simple chicken and rice dish with just chicken, rice, and some seasonings, it can be a healthy, low-calorie meal. However, if you add unhealthy toppings such as high-fat cheese or creamy sauces, the meal can become less healthy.
Can you meal prep chicken for 5 days?
Yes, you can definitely meal prep chicken for 5 days. Simply cook the chicken breasts on Sunday and then cut them up into small pieces. Store them in an airtight container in the fridge. On Monday, Tuesday, Wednesday, Thursday, and Friday, you can heat up the chicken in the microwave or stovetop. Serve with cooked rice and your favorite vegetables.
Conclusion
Meal prepping with chicken and rice is a great way to have a healthy and delicious meal throughout the week. There are many different ways to prepare chicken and rice, so you can find a recipe that fits your taste.
Some tips for meal prepping with chicken and rice include cooking the chicken and rice separately, so they don’t become dry or overcooked. You can also mix different vegetables or sauces to add flavor and nutrition to your meal. Meal prepping with chicken and rice is a healthy and convenient way to have a quick and easy meal ready. These are great meal prep ideas.
Check out my other blog post on Chicken and rice meal prep for weight loss!
Jim Lopez, the founder and editor of The Meal Prep Ninja, shares his journey from a passionate bodybuilder and fitness enthusiast to a certified nutrition coach. Certified by Precision Nutrition, Jim aims to empower others with knowledge on meal prep and nutrition, offering resources for busy individuals to enjoy low-calorie, tasty foods. His blog is a community for sharing healthy eating habits and meal prep recipes
