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Budget Meal Prep With Chicken And Rice Under $20

Budget Meal Prep With Chicken And Rice Under $20

  • Total Time: 40 minutes
  • Diet: High-Protein

Ingredients

Scale
  • 2.5 lbs Boneless, skinless chicken thighs
  • 2 cups Long-grain white rice
  • 4 cups Water (or chicken bouillon for extra flavor)
  • 16 oz Bag of frozen broccoli florets
  • 3 tablespoons Soy sauce
  • 2 tablespoons Vegetable oil
  • 1 tablespoon Garlic powder
  • 1 tablespoon Onion powder
  • 1 teaspoon Smoked paprika
  • Salt and black pepper to taste
  • Optional: Sesame seeds or green onions for garnish

Instructions

  1. Step 1: Prepare the Rice: Rinse the white rice under cold water until the water runs clear to remove excess starch. Combine the rice and 4 cups of water in a medium saucepan. Bring the water to a boil, then reduce the heat to low, cover with a tight-fitting lid, and simmer for 15 to 18 minutes. Once the water is absorbed, remove from heat and let it sit covered for 5 minutes before fluffing with a fork.
  2. Step 2: Season and Cut the Chicken: While the rice cooks, trim any excess fat from the chicken thighs and cut them into bite-sized cubes. In a large bowl, toss the chicken with the soy sauce, garlic powder, onion powder, smoked paprika, salt, and pepper. Ensure every piece is evenly coated in the marinade for maximum flavor in every bite.
  3. Step 3: Sear the Chicken: Heat the vegetable oil in a large skillet or wok over medium-high heat. Add the chicken in a single layer, working in batches if necessary to avoid crowding the pan. Sear the chicken for 8 to 10 minutes, stirring occasionally, until the edges are golden brown and the internal temperature reaches 165°F (74°C). Remove the chicken from the heat and set aside.
  4. Step 4: Prepare the Broccoli: Use the same skillet to quickly steam the frozen broccoli. Add a splash of water to the hot pan, toss in the broccoli, and cover with a lid for 3 to 5 minutes. This method picks up the leftover seasoned bits from the chicken and cooks the broccoli until it is tender-crisp. Drain any excess water once finished.
  5. Step 5: Assemble the Meal Prep Containers: Line up five airtight meal prep containers. Evenly distribute the fluffed rice among the containers. Top each portion with an equal amount of the seared chicken and the steamed broccoli. Allow the food to cool slightly before sealing the lids and storing them in the refrigerator.
  • Cook Time: 40 minutes

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Find it online: https://yeuen.com/budget-meal-prep-with-chicken-and-rice-under-20/