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rice chicken meal prep

Budget-Friendly Rice and Chicken Meal Prep

Joy Brooks
A systematic approach to preparing 5 days of nutritious, varied chicken and rice meals with minimal effort and maximum quality retention.
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Servings: 5 meals
Course: Meal Prep
Cuisine: Mixed
Calories: 450 kcal
Prep Time : 1 hour
Cook Time : 1 hour 5 minutes

Ingredients
  

  • 2 lbs boneless, skinless chicken breasts
  • 2 cups uncooked long-grain white rice yields approximately 6 cups cooked
  • 4 cups low-sodium chicken broth for rice cooking
  • 3 tablespoons neutral cooking oil avocado or canola
  • 2 tablespoons kosher salt for brining
  • 1 tablespoon mixed dried herbs thyme, oregano, rosemary
  • 2 teaspoons garlic powder
  • 1 teaspoon freshly ground black pepper
  • 2 cups frozen mixed vegetables optional
  • 1 large onion, diced optional
  • 3 cloves garlic, minced optional
  • 1 bell pepper, diced optional
  • 1 cup cherry tomatoes, halved optional
  • 2 tablespoons soy sauce or tamari optional

Method
 

  1. Dissolve 2 tablespoons kosher salt in 4 cups cold water to create a brine solution. Submerge chicken breasts completely and refrigerate for 15-30 minutes.
  2. Remove chicken from brine, rinse thoroughly, and pat completely dry with paper towels. Pound thicker portions to ensure uniform 3/4-inch thickness throughout.
  3. Heat 2 tablespoons oil in skillet over medium-high heat until shimmering. Season chicken with 1 teaspoon garlic powder, 1/2 tablespoon mixed herbs, and black pepper.
  4. Place chicken in pan without overcrowding (work in batches if necessary). Sear undisturbed for 5-7 minutes on first side until golden brown.
  5. Flip once and cook until internal temperature reaches precisely 165°F (73.9°C). Rest for 10 minutes before slicing.
  6. Rinse rice in cold water until water runs clear. Combine rice with 4 cups broth in saucepan. Add 1/2 teaspoon salt, 1 teaspoon garlic powder, and 1/2 tablespoon dried herbs.
  7. Bring to boil, then immediately reduce heat to lowest setting. Cover and simmer for 15-18 minutes until liquid is fully absorbed.
  8. Remove rice from heat and let stand, covered, for 5-10 minutes. Fluff with fork before cooling.
  9. If using vegetables, heat remaining tablespoon oil in skillet over medium heat. Sauté onions for 3-4 minutes, add garlic and cook for 30 seconds, add bell peppers and cook for 2 minutes, then add frozen vegetables and cook for 3-4 minutes.
  10. Spread rice in thin layer on baking sheet to accelerate cooling. Slice chicken into 1/2-inch strips against the grain.
  11. Allow all components to cool to room temperature (below 70°F) within 2 hours before packaging.
  12. Portion approximately 1 cup cooked rice, 4-5 oz sliced chicken, and 1/2 cup vegetable mixture into each container. Seal containers and refrigerate immediately.

Note

  • For maximum moisture retention, never skip the brining step for chicken breasts.
  • Cool all components completely before combining to prevent condensation that can make rice soggy.
  • For variety, prepare different sauces to add just before eating: teriyaki, lemon herb, buffalo, or curry.
  • Rice and chicken meal prep maintains optimal quality for 3-5 days when properly refrigerated.
  • Add a small amount (1 tsp) of water when reheating to restore moisture to the rice.