This Recipe Will Change How You Think About Chicken & Rice Meal Preps

yogurt

🥗Healthier: Greek yogurt

💰Cheaper: sour cream

Greek yogurt adds protein and creaminess with fewer calories.

chicken thighs

🥗Healthier: chicken breasts

💰Cheaper: chicken drumsticks

Chicken breasts are leaner, while drumsticks offer a more economical option.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil has a higher smoke point, but vegetable oil is more budget-friendly.

rice

🥗Healthier: quinoa

💰Cheaper: bulgur

Quinoa is a nutritious alternative, while bulgur is often less expensive.

In a large bowl, add 2 and 1/2 tbsp of olive oil and 2 tbsp of lemon juice.

Add 2 tsp of cumin, 6 g of garlic powder, 6 g of onion powder, 6 g of smoked paprika, 1 tsp of cinnamon, 1 and 1/2 tsp of salt, and 1 tsp of black pepper. Stir to mix the seasonings with the oil and lemon juice.

Add 3 lbs of boneless, skinless chicken thighs to the marinade and toss to coat.

Allow the chicken to marinate in the fridge for about 30 minutes.

While the chicken is marinating, weigh out 2 cups of basmati rice and rinse it under cold water until the water runs clear.

In a pot over medium heat, add 2 tbsp of butter and allow it to melt.

Pour in the rinsed rice and stir to coat each piece with butter. Cook for about 5 to 7 minutes, stirring frequently until the rice starts to brown and smell toasty.

Add 1 tsp of garlic powder, 1 tsp of onion powder, 1/2 tsp of cumin, 1/4 tsp of turmeric, and 1 tsp of salt to the rice. Stir to coat and allow the spices to bloom for about a minute.

Add 3 cups of water to the pot and bring to a full rolling boil. Cover with a tight-fitting lid, reduce heat to the lowest setting, and simmer for 15 minutes.

After 15 minutes, remove from heat and leave covered for an additional 10 minutes.

To cook the chicken, preheat the grill to medium-high heat. Grill the chicken thighs for about 4 to 5 minutes on each side until cooked through and well colored.

Alternatively, place the chicken on a parchment-lined sheet pan and bake in the oven at 400°F for 20 to 22 minutes, broiling for the last 5 minutes if desired.

Let the chicken rest for a few minutes before slicing.

Chop 1 large English cucumber into thin quarter-circle slices after peeling some of the skin off.

Dice 3 Roma tomatoes, removing the seeds and goo to prevent sogginess.

Slice 1 small red onion thinly and rinse under cold water for 30 to 60 seconds to reduce raw flavor.

Combine the chopped vegetables in a bowl and add 1 tbsp of olive oil and 2 tbsp of vinegar. Avoid salting at this point to prevent sogginess.

Store the vegetables in an airtight container using a vacuum pump to remove air.

Rinse and wash 1/2 lb of green leaf lettuce, discarding any bad leaves. Cut into thin pieces.

Fluff the cooked rice and ensure grains are separated. If too wet, leave it uncovered to evaporate excess water.

Transfer the rice to a large container once cooled.

Slice the rested chicken thighs into thin slices and then into bite-sized chunks.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens