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Chicken Rice Meal Prep

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A balanced and easy-to-make chicken rice meal prep that's full of flavor, featuring tender chicken thighs, fragrant jasmine rice, and fresh cucumber.

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)

1.25 pounds 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

  1. Start by cooking the rice. In a medium saucepan, bring the water to a boil. Add the rice and a pinch of salt. Reduce the heat to low, cover, and simmer for about 15 minutes until the rice is tender and the water is absorbed. Remove from heat and let it sit for 5 minutes. Fluff with a fork and stir in the sesame oil and toasted sesame seeds.
  2. While the rice is cooking, prepare the chicken. Heat the olive oil in a large skillet over medium heat. Season the chicken thighs with salt and pepper on both sides. Place them in the skillet and cook for about 6-7 minutes per side or until the chicken is fully cooked and reaches an internal temperature of 165°F.
  3. In a small bowl, mix together the maple syrup (or honey/agave), lemon juice, lemon zest, and minced garlic. Once the chicken is cooked, pour the sauce over the chicken and let it simmer for 2-3 minutes to coat the chicken in the flavorful glaze.
  4. To assemble, divide the cooked rice evenly into four meal prep containers. Layer the sliced cucumber and glazed chicken thighs on top of the rice.
  5. Store in the fridge for up to 4 days, ready to enjoy whenever you need a healthy and filling meal.

Notes

  • Swap jasmine rice for quinoa or brown rice for added fiber and a different texture.
  • For a vegetarian option, substitute chicken with tofu or tempeh, marinated and cooked in the same glaze.
  • Add steamed or roasted vegetables like broccoli, bell peppers, or carrots to boost the nutritional value of your meal.
  • For a spicier version, try adding chili flakes or sriracha to the sauce.
  • Store in airtight containers for up to 4 days in the fridge.
  • Reheat in the microwave for 1-2 minutes, adding a splash of water to the rice to prevent it from drying out.

Nutrition

Find it online: http://recipesbyjanet.com/chicken-rice-meal-prep/