Name: Budget Chicken Thigh Meal Prep Under $3 Per Serving No Fail
Cook time: 45 min
Total time: 45 min
Ingredients: 4 large bone-in, skin-on chicken thighs (approx. 1.5 – 2 lbs); 2 cups long-grain white rice; 1 lb frozen broccoli florets or seasonal green beans; 2 tablespoons olive oil or vegetable oil; 1 tablespoon garlic powder; 1 tablespoon smoked paprika; 1 teaspoon dried oregano; 1 teaspoon salt (plus more for rice); 1/2 teaspoon cracked black pepper; Optional: Lemon wedges for serving

Ingredients

Scale

4 large bone-in, skin-on chicken thighs (approx. 1.5 – 2 lbs)
2 cups long-grain white rice
1 lb frozen broccoli florets or seasonal green beans
2 tablespoons olive oil or vegetable oil
1 tablespoon garlic powder
1 tablespoon smoked paprika
1 teaspoon dried oregano
1 teaspoon salt (plus more for rice)
1/2 teaspoon cracked black pepper
Optional: Lemon wedges for serving

Instructions

Preheat your oven to 425°F (220°C). This high temperature is the secret to getting that “no-fail” crispy skin. While the oven heats, pat the chicken thighs completely dry with paper towels. This is a crucial step! In a small bowl, mix the garlic powder, smoked paprika, oregano, salt, and pepper. Place the chicken in a large bowl, drizzle with 1 tablespoon of oil, and toss with the spice mix until every nook and cranny is coated.
Line a large sheet pan with parchment paper. Place the chicken thighs skin-side up on one side of the pan. On the other side, toss your broccoli or green beans with the remaining oil and a pinch of salt. Place the tray in the center rack of the oven. Roast for 25 to 30 minutes. You’ll know the chicken is done when the skin is golden-brown and the internal temperature reaches 165°F (74°C).
While the chicken is roasting, bring 4 cups of salted water to a boil in a medium pot. Add the 2 cups of rinsed rice, reduce the heat to low, cover, and simmer for 15 to 18 minutes. Once the water is absorbed, turn off the heat and let the rice sit covered for 5 minutes before fluffing with a fork. Rinsing the rice beforehand removes excess starch and ensures it doesn’t get mushy in your prep containers.
Lay out four airtight meal prep containers. Divide the fluffy rice evenly among the containers. Place one roasted chicken thigh and a generous portion of the roasted vegetables next to the rice. If you have any juices left on the sheet pan, drizzle them over the chicken for extra flavor. Allow the meals to cool slightly before sealing the lids and placing them in the refrigerator.

Cook Time: 45 minutes