Elevate your meal prep game with this Spicy Chicken & Rice Meal Prep Delight! Bursting with flavors inspired by Middle Eastern or Mediterranean cuisine, this dish combines tender, spiced chicken with a vibrant, aromatic rice and a creamy, garlicky yogurt sauce. Perfect for those seeking a high-protein yet flavorful meal, this prep yields four delicious servings at 463 calories each.
Ingredients
🍗 800g chicken breast, cubed
🧄 2 tsp garlic powder
🧅 1 tsp onion powder
🌶️ 3 tsp paprika
🌶️ 1 tsp chili powder
🌿 2 tsp cumin
🧂 3 tsp salt
⚫ 2 tsp black pepper
🫒 1 tbsp olive oil
🍦 120g 0% Greek yoghurt
🥄 80g light mayonnaise
🍋 Juice of 1/2 lemon
🍯 1 tsp honey
🧈 15g light butter
🍚 250g washed rice
🌕 1/2 tsp turmeric
🥣 350ml chicken stock
🍎 Pomegranate seeds
🌿 Parsley, chopped for garnish
Instructions
1- Prepare the Chicken:
In a bowl, combine chicken cubes with garlic powder, onion powder, paprika, chili powder, cumin, salt, and black pepper. Mix well with olive oil, ensuring an even coat.
Preheat a pan on high heat. Add the marinated chicken and cook until a crispy sear forms on all sides and chicken is cooked through.
2- Prepare the Garlic Sauce:
- In another bowl, mix Greek yogurt, light mayonnaise, lemon juice, honey, garlic powder, and black pepper. Season with salt to taste and mix until smooth and creamy.
3- Prepare the Rice:
In a pan, melt the butter and add the washed rice. Stir in paprika, cumin, and turmeric. Toast the rice for a couple of minutes.
Add chicken stock and bring to a light boil. Reduce heat, cover, and simmer for 10-12 minutes, or until liquid is absorbed and rice is fluffy.
4- Assemble the Meals:
Divide cooked rice into four meal prep containers. Top with equal portions of chicken.
Drizzle garlic sauce over each serving.
Garnish with pomegranate seeds and fresh herbs.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Calories per Serving: 463
Protein per Serving: 53g
Equipment Needed: Frying pan, saucepan, small bowls
Cooking Tips
- Ensure the pan is hot for a proper chicken sear.
- Toasting rice with spices enhances flavor.
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