Lucas Delgado
Chicken and rice is a popular meal prep option, as it is easy to make, tasty, and can be stored in the fridge for 3–5 days. It is also a versatile dish, with various recipes available, including Korean-inspired chicken with sesame coleslaw and jasmine rice, and teriyaki chicken with broccoli and white rice. The protein in the chicken and the carbohydrates in the rice make for a filling meal, and the addition of vegetables ensures a balanced and nutritious meal. Chicken and rice can be cooked and prepped in under 30 minutes, making it a convenient option for those with busy schedules.
| Characteristics | Values |
|---|---|
| Time | 20-30 minutes |
| Ingredients | Chicken, rice, seasoning, vegetables |
| Chicken Type | Thighs, breasts |
| Rice Type | Jasmine, basmati, brown, cauliflower, quinoa |
| Seasoning | Salt, pepper, paprika, cumin, garlic powder, olive oil, maple syrup, lemon juice, zest, honey |
| Vegetables | Broccoli, cucumber, green beans, carrots, cherry tomatoes, bell peppers |
| Containers | Glass, plastic, microwave-safe |
| Storage | Refrigerate for 3-5 days, then freeze |
| Reheating | Microwave for 1-3 minutes |
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What You'll Learn
Seasoning and cooking the chicken
Choosing the Chicken
Select boneless chicken thighs or breasts for your meal prep. Chicken thighs tend to be juicier and more tender, while chicken breasts are leaner. If you opt for chicken breasts, keep in mind that the cooking time may vary slightly.
Seasoning Options
There are numerous ways to season your chicken, and you can choose a method that aligns with your taste preferences. Here are some options:
- Korean-inspired seasoning: Marinate the chicken with a mixture of soy sauce (or tamari/coconut aminos), honey (or maple syrup/brown sugar), and other ingredients like garlic and olive oil.
- Spicy and sweet: Combine Greek yogurt with a touch of honey and your preferred spicy seasoning blend. Marinate the chicken in this mixture for about 30 minutes in the refrigerator.
- Dry rub: Create a dry rub with spices like brown sugar, paprika, cumin, garlic powder, salt, and pepper. Massage this mixture into the chicken before cooking.
- Teriyaki: Sprinkle garlic salt on the chicken breasts, then brush them generously with teriyaki sauce.
- Homemade chicken seasoning: You can also create your own homemade chicken seasoning blend. Mix various dried herbs and spices, such as thyme, rosemary, garlic powder, onion powder, and black pepper, to make a large batch that can be stored for future use.
Cooking Methods
Once your chicken is seasoned, it's time to cook it! You can use various methods, including:
- Pan-searing: Heat olive oil in a skillet or heavy-duty pan over medium-high heat. Place the seasoned chicken in the pan and cook for approximately 5-7 minutes on each side until it is cooked through and reaches an internal temperature of 165°F (74°C).
- Baking: Preheat your oven to a high temperature. Place the seasoned chicken on a baking sheet and bake until cooked through, locking in the juices.
- Grilling: Fire up your grill and cook the chicken to your desired doneness. Grilling adds a smoky flavor to the chicken.
- Air fryer: Preheat your air fryer to 400°F (204°C). Place the chicken in the air fryer basket, ensuring they don't touch each other. Cook for about 10 minutes on each side or until the internal temperature reaches 165°F (74°C).
Remember, the cooking time may vary depending on the size and thickness of your chicken pieces. Always ensure that your chicken is cooked thoroughly before serving.
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Cooking the rice
To cook the rice, you have a few options. You can use a rice cooker, which is a great way to make a large amount of rice. Alternatively, you can cook it on the stove or in a steamer. If you choose to cook it on the stove, here is a step-by-step guide:
First, bring a medium saucepan of water to a boil. The amount of water will depend on the amount of rice you are cooking, but a good rule of thumb is to use a 2:1 ratio of water to rice. So, for every cup of rice, use two cups of water.
Once the water is boiling, stir in the rice. You can use any type of rice you prefer, such as jasmine, basmati, brown, or cauliflower rice. If you're using jasmine rice, stir in some sesame oil and seeds for a nutty crunch and extra depth of flavor.
After stirring in the rice, cover the saucepan and reduce the heat to low. Let the rice simmer for about 15 minutes, or until all the water has been absorbed.
Once the rice is cooked, let it cool before assembling your meal prep bowls. If you're making this recipe in advance, you can cook the rice and store it in the fridge for 3-4 days. To keep the rice fresh and fluffy, add an ice cube to the container before reheating it in the microwave.
If you're short on time, you can also prepare the rice the night before and store it in the fridge until you're ready to assemble your meals. This will save you some time when you're cooking the next day.
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Preparing vegetables
Steaming vegetables is a quick and easy way to prepare them. Broccoli is a popular choice, and it can be cut into bite-sized florets and steamed on the stove-top or in the microwave. You can also steam carrots, either shredded or in bite-sized pieces.
Roasting vegetables is another option, and this can add a depth of flavour to your meal. Brussels sprouts are a tasty choice and can be roasted in the oven with a drizzle of oil, salt, and pepper. Baby potatoes are also a good option, and you can roast them whole or cut them into bite-sized pieces.
Stir-frying vegetables is a quick and easy way to prepare them, and it can add a nice crunch to your meal. You can stir-fry vegetables such as bell peppers, onions, mushrooms, and zucchini. Simply heat some oil in a pan or wok, add the vegetables, and stir-fry until they are tender-crisp.
When preparing vegetables, it's important to consider the flavours you want to pair with your chicken and rice. For example, if you're making a stir-fry, you might want to add some soy sauce or teriyaki sauce to your vegetables. If you're roasting vegetables, you can experiment with different spices and herbs to find a combination you enjoy.
Remember to consider the cooking time for each vegetable, as some may take longer than others. It's also a good idea to prepare enough vegetables to last you through the week, so you can easily assemble your meals each day.
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Storing the meal
Storing your chicken and rice meal prep is a straightforward process, but there are a few things to keep in mind. Firstly, cooked chicken and rice should be stored in an airtight container in the fridge. It is generally recommended that food safety guidelines advise consuming cooked rice within 3–4 days and cooked chicken within 3–4 days as well. However, one source suggests that cooked rice can last for up to 5 days in the fridge.
If you're making meal prep boxes for the entire workweek, it's a good idea to store two portions in the fridge for Monday and Tuesday and keep the rest in the freezer. When it comes to reheating, you can either eat the meal cold or warm it up. To reheat, sprinkle a few drops of water on the rice, cover the bowl with a damp paper towel, then microwave for 1-2 minutes or until steaming.
If you're using white rice, it's recommended to add an ice cube to the container when reheating in the microwave, as it helps to steam the rice and makes it taste freshly cooked. Additionally, if you're storing your meal prep in the freezer, it's a good idea to use microwave-safe containers with lids to prevent freezer burn and maintain freshness.
It's important to always check the chicken for any odd colours or odours before consuming it, as food safety is a top priority. By following these simple guidelines, you can ensure that your chicken and rice meal prep stays fresh, tasty, and safe to eat throughout the week.
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Reheating the meal
Reheating chicken and rice is simple and can be done in a few different ways. If you're reheating a frozen meal, it's best to transfer it to the fridge the night before you plan to eat it to let it thaw.
When you're ready to eat, sprinkle a few drops of water on the rice and then cover the container with a microwavable lid or a damp paper towel. You can also use a plate if your container doesn't have a lid. Heat the meal in the microwave on high power for 1-3 minutes, or until heated through. It's important to ensure the chicken is piping hot before consuming.
If you're reheating chicken and rice that has been stored in the fridge, you can follow the same steps, reducing the reheating time to 1-2 minutes.
Some people enjoy eating chicken and rice cold, which is also perfectly safe. However, it's recommended that cooked rice is consumed within 3-4 days when stored in the fridge.
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Frequently asked questions
Cooked chicken and rice should be consumed within 3-4 days. However, some sources say that the meal can last up to 5 days.
Store chicken and rice in airtight containers in the fridge or freezer. If you're storing cooked rice in the fridge, add an ice cube to the container to help it stay fresh for longer.
To reheat chicken and rice, sprinkle a few drops of water on the rice and then microwave it for 1-2 minutes or until steaming. You can also cover the bowl with a damp paper towel before microwaving.
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