Emily Carter
Chicken and rice is a great meal to prep for school because it's tasty, healthy, and easy to make. It's a popular choice for meal preppers because the ingredients are simple, and it's a dish that can be adapted to suit different tastes and dietary requirements. The meal is also cost-effective and can be made in large batches, making it perfect for those busy weeks when you need a wholesome homemade meal without the hassle. Chicken and rice is also a versatile dish that can be adapted to different cuisines, such as Korean-inspired chicken with sesame coleslaw and jasmine rice.
| Characteristics | Values |
|---|---|
| Time | 20-30 minutes |
| Ease | Easy |
| Taste | Savoury, nutty, juicy, sweet |
| Ingredients | Chicken, rice, cucumber, sesame seeds, sesame oil, maple syrup, lemon juice, zest, garlic, olive oil, herbs, seasoning |
| Nutrition | High protein, low carb, high fibre |
| Storage | Store in the fridge for 3-5 days |
| Reheating | Cover with a damp paper towel and microwave for 1-2 minutes |
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What You'll Learn
Seasoning and marinating the chicken
Selecting the Chicken:
Start by choosing the right cut of chicken for your meal prep. Boneless and skinless chicken thighs are a popular choice due to their juiciness and shorter cooking time. However, you can also use chicken breasts or drumsticks, keeping in mind that the cooking time may vary.
Marinade Options:
Creating a delicious marinade for your chicken can make all the difference in your meal prep bowls. You can go in several directions with your marinade, depending on your taste preferences:
- Sweet and Savory: Combine maple syrup, lemon juice, zest, garlic, and olive oil for a well-rounded flavour profile.
- Spicy and Sweet: Mix Greek yogurt with honey and a generous amount of Tony Chachere's No Salt Seasoning Blend for a spicy kick.
- Asian-Inspired: Soy sauce (or tamari/coconut aminos), honey, and garlic create an umami-rich marinade with a touch of sweetness.
- Korean-Inspired: Use soy sauce, sesame oil, and garlic for a savoury and nutty aroma.
Seasoning Blends:
If you prefer a dry rub or want to enhance your marinade with additional seasonings, here are some seasoning blends that pair well with chicken:
- Brown sugar, paprika, cumin, garlic powder, salt, and pepper.
- Tony Chachere's Original Creole Seasoning.
- Homemade chicken seasoning (a blend of your choice).
Marinating Tips:
Once you've selected your marinade, here are some tips for optimal marinating:
- Allow the chicken to marinate for at least 30 minutes in the refrigerator. This helps the flavours penetrate the meat.
- For spicier marinades, consider reducing the amount of spice blend or making a separate sauce to control the spice level.
- If you like a crispy texture, bake the chicken at a high temperature to lock in the juices and cook it quickly.
Remember, the key to successful seasoning and marinating is experimenting with different flavours and adjusting them to your taste. Don't be afraid to get creative and find the combinations that work best for you!
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Cooking the chicken
Selecting the Chicken
Start by choosing the right cut of chicken for your meal prep. Boneless and skinless chicken thighs are a popular choice as they turn out tender and juicy. Chicken breasts are also an option, but the cooking time will vary. If you prefer, you can opt for chicken drumsticks or other cuts.
Seasoning and Marinating
To enhance the flavour of the chicken, seasoning and marinating are key steps. You can use a variety of seasonings like brown sugar, paprika, cumin, garlic powder, salt, and pepper. Mix these spices together and rub them generously onto the chicken pieces. For an extra kick of flavour, create a marinade by combining ingredients like Greek yogurt, honey, lemon juice, zest, garlic, olive oil, and soy sauce. Place the seasoned chicken in the marinade and let it sit in the fridge for about half an hour to absorb all the flavours.
Cooking Methods
There are several ways to cook the chicken for your meal prep bowls:
- Pan-searing: Heat olive oil in a skillet or a heavy-duty pan over medium-high heat. Place the seasoned or marinated chicken in the pan and cook for about 5-7 minutes on each side until cooked through and golden brown.
- Baking: Preheat your oven to a high temperature. Bake the marinated chicken to lock in the juices and cook it quickly.
- Grilling: Fire up your grill to cook the chicken pieces, adding delicious chargrilled flavours.
- Air fryer: If you have an air fryer, you can use it to cook the seasoned chicken according to your air fryer's instructions.
Resting and Storing
Once the chicken is cooked, it's important to let it rest. Cover the chicken to retain moisture and lock in those delicious juices. If you're preparing the chicken ahead of time, store it in an airtight container in the fridge for up to 4 days. You can also freeze cooked chicken slices in airtight containers for up to 3 months.
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Preparing the rice
After stirring in the rice, cover the saucepan and reduce the heat to low. Simmer the rice for 15 minutes, or until all the water is absorbed. Do not peek while the rice is steaming. Once the rice is cooked, you can stir in sesame oil and seeds for added flavor and texture. However, this step is optional and can be skipped.
If you are preparing the rice ahead of time, it can be stored in the fridge for 3 to 4 days. To reheat the rice, sprinkle a few drops of water on it and then microwave it for 1 to 2 minutes, or until it is steaming. An ice cube can also be added to the container when reheating to create a steaming effect and make the rice seem freshly cooked.
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Preparing vegetables
Roasted vegetables
Roasting vegetables is a great way to enhance their natural sweetness and add flavour. Chop up your choice of vegetables into evenly sized pieces. Some good options to go with chicken and rice include carrots, broccoli, cauliflower, brussels sprouts, or baby potatoes. Toss the vegetables in olive oil, salt, and pepper, and spread them out on a baking tray. Roast them in the oven at 200°C for 20-25 minutes, or until tender and lightly browned.
Steamed vegetables
Steaming is a quick and healthy way to prepare vegetables. You can steam broccoli, cauliflower, or green beans in the microwave or on the stovetop. Simply place the vegetables in a steamer basket or colander over a pot of boiling water and cook for a few minutes until tender.
Salads
A fresh salad can be a great way to add some crunch and nutrients to your meal. Try a shaved brussels sprouts salad, a cucumber salad, or a quinoa salad. Chop up your chosen ingredients and toss them with a simple vinaigrette or a squeeze of lemon juice.
Stir-fried vegetables
Stir-frying vegetables is a quick and tasty way to prepare them. Heat some oil in a wok or large pan over high heat. Add your choice of vegetables, such as bell peppers, onions, mushrooms, or bok choy. Stir-fry for a few minutes until crisp-tender, and then add your favourite sauce or seasoning.
Tips for meal prep
When preparing vegetables for meal prep, it's a good idea to choose options that will hold up well in the fridge for a few days. Some vegetables, like broccoli and cauliflower, are great for this. You can also blanch or lightly steam vegetables and then shock them in ice water to stop the cooking process, helping them stay crisp and fresh. Store your prepared vegetables in airtight containers in the fridge for 3-4 days.
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Storing and reheating
Storing your chicken and rice meal prep bowls in the fridge will ensure they last for 3 to 5 days. If you're not planning on eating the meal within this timeframe, it is recommended to freeze it. To store your meal prep, use glass containers or bowls and seal them tightly to maintain freshness.
When it comes to reheating, there are a few methods you can use. One popular method is to use a microwave. Sprinkle a few drops of water on the rice and then cover the bowl with a damp paper towel before microwaving for 1 to 2 minutes. This helps to steam the rice and keep it moist. Alternatively, you can reheat your meal in an oven or on a stovetop. If you choose to reheat in an oven, ensure that your chicken is heated to an internal temperature of 165 degrees Fahrenheit. It is best to thaw frozen meals overnight before reheating.
Some people prefer to eat their chicken and rice cold, which is also an option. However, if you're reheating chicken and want to avoid any leftover taste, covering it with a damp paper towel is recommended.
Proper storage and reheating practices are crucial to ensure food safety and maintain the best flavour and texture of your meal prepped chicken and rice.
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