Garlic Butter Chicken & Rice Meal Prep
Tender, seasoned chicken tossed in garlic butter, served with fluffy microwave rice and steamed vegetables. A simple, filling meal that's perfect for preparing lunches or dinners ahead of time.
Ingredients
- 800g chicken breast
- 1½ cups uncooked white rice
- 400g broccoli or mixed vegetables
- 2 tbsp olive oil
- 2 tbsp butter
- 2 tsp minced garlic
- 2 tsp paprika
- 1 tsp Italian mixed herbs
- 2 tbsp soy sauce (optional)
- 2 big pinches of salt, for the rice
- Additional salt and pepper, to taste
- Warm water, enough to sit 3.5 cm above the rice
Method
- Place 1½ cups of uncooked rice into a large microwave-safe bowl, approximately 30 cm wide. Add warm water until it sits about 3.5 cm above the rice. Add 2 big pinches of salt.
- Microwave uncovered on high for 14 minutes and 30 seconds. Tip the cooked rice into a strainer, rinse with cold water and leave to drain for 5 minutes.
- Dice the chicken breast into bite-sized pieces. Season with 2 tsp paprika, 1 tsp Italian mixed herbs, salt and pepper. Toss to coat evenly.
- Heat 2 tbsp olive oil in a large frying pan over medium-high heat. Cook the chicken in batches for approximately 6–8 minutes, turning occasionally, until golden and cooked through (75°C internally).
- Reduce the heat to medium-low. Add 2 tbsp butter, 2 tsp minced garlic and 2 tbsp soy sauce (if using). Stir for 1–2 minutes until fragrant and the chicken is evenly coated.
- Steam or microwave 400g broccoli or mixed vegetables until tender.
- Divide the rice, chicken and vegetables evenly between four meal prep containers. Spoon any remaining garlic butter sauce over each portion.
Notes
Storage: Cool the rice and chicken quickly and refrigerate promptly in shallow containers. Keep refrigerated for up to 3 days, or freeze portions you won't eat within that time. Reheating: Add a splash of water to the rice, cover loosely and microwave until steaming hot throughout. Reheat only once. Meal prep portions: Each container has approximately 200g chicken (raw weight), 100g vegetables and one-quarter of the cooked rice. Rice cooking: The microwave cooking time may vary depending on your microwave's power. Use a sufficiently large bowl to prevent boiling over.