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Healthy Classic Chicken and Rice Meal Prep Bowls

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A quick, easy, and nourishing chicken and rice meal prep bowl recipe perfect for busy days and weight loss, featuring tender chicken, fluffy brown rice, and fresh vegetables with a bright lemon-garlic marinade.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1 cup long-grain brown rice
  • 1 cup broccoli florets, steamed or roasted
  • 1 medium red bell pepper, diced
  • 1 medium carrot, sliced thin
  • 2 tablespoons olive oil (extra virgin preferred)
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin (optional)
  • Salt and freshly ground black pepper, to taste
  • 2 tablespoons chopped fresh parsley or cilantro

Instructions

  1. Rinse 1 cup brown rice under cold water to remove excess starch. In a medium saucepan, combine rinsed rice with 2 cups water and a pinch of salt. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 20-25 minutes until water is absorbed and rice is tender. Remove from heat and let sit, covered, for 5 minutes before fluffing with a fork.
  2. In a mixing bowl, whisk together 2 tablespoons olive oil, minced garlic, lemon juice, smoked paprika, cumin, salt, and pepper. Add diced chicken pieces and toss well to coat. Let marinate for at least 10 minutes.
  3. Heat a large skillet over medium-high heat. Add marinated chicken pieces in a single layer (cook in batches if needed). Cook for about 4-5 minutes per side until golden brown and cooked through (internal temperature 165°F). Remove from skillet and set aside.
  4. In the same skillet, add a splash of olive oil if needed. Add diced bell pepper, sliced carrot, and broccoli florets. Cook, stirring occasionally, for 5-7 minutes until vegetables are tender-crisp and slightly caramelized. Season lightly with salt and pepper.
  5. Divide cooked rice evenly into meal prep containers. Top with sautéed vegetables and cooked chicken. Sprinkle fresh parsley or cilantro over each bowl. Let cool before sealing and refrigerating.

Notes

Marinate chicken for at least 10 minutes but not more than 2 hours to avoid mushy texture. Cook chicken in batches to avoid overcrowding the pan. Use a meat thermometer to ensure chicken reaches 165°F. Fluff rice with a fork to keep grains separate. Vegetables are cooked after chicken to absorb flavor. For added flavor, drizzle soy sauce or hot sauce before serving. Rice cooker can be used for rice. Store bowls airtight in refrigerator up to 4 days or freeze for longer storage.

Nutrition

Keywords: chicken and rice, meal prep, healthy recipe, weight loss, easy dinner, batch cooking, brown rice, chicken meal prep

Find it online: https://gleefulfork.com/healthy-classic-chicken-and-rice-meal-prep-bowls-easy-5-step-recipe-for-weight-loss/