Meal Prep — 680 calories & 75 g protein per serving
Makes 5 servings
Easy, high-protein, all-in-one meal with perfectly cooked chicken, veggies, and rice!
🍗 Chicken
Ingredients:
- 5 chicken breasts, poked with a fork and diced into cubes
- 2 tbsp Greek yogurt
- Juice of ½ lemon
- 1 tsp tomato paste
- ½ tbsp olive oil
- 3 cloves garlic, grated
- Salt, cumin, smoked paprika, chili powder, curry powder, black pepper (to taste)
Instructions:
- In a large mixing bowl, combine chicken with all marinade ingredients.
- Cover and refrigerate for at least 1 hour, preferably overnight.
🍚 One-Pot Chicken, Veggies, and Rice
Ingredients:
- 2 red bell peppers, thinly sliced
- 2 jalapeños, thinly sliced (optional)
- 1 onion, thinly sliced
- 3 cloves garlic, finely minced
- 5/3 cups short-grain rice, washed and drained
- 10/3 cups water
- 1 chicken bouillon cube
- Olive oil (1–1.5 tbsp total)
- Salt & black pepper (to taste)
- Optional: your favorite sauce (e.g., green garlic sauce)
Instructions:
- Heat ½ tbsp olive oil in a wide, deep pot over medium heat.
- Add chicken in batches (do not overcrowd) and sear 3–5 mins per side. Check doneness on the thickest cube.
- Remove cooked chicken and set aside.
- Add ½ tbsp olive oil to the same pot, then sauté bell peppers, jalapeños, onion, and garlic for 5–7 mins. Deglaze with water or stock if needed. Remove veggies and set aside.
- Add ½ tbsp olive oil, then add rice and sauté 2–3 mins.
- Pour in 10/3 cups water and mix to prevent sticking. Add bouillon cube.
- Bring to a gentle boil, then reduce heat to low, cover, and simmer for 15 mins.
- Turn off heat but leave lid on for 5 mins, then fluff rice with a fork.
- Stir in cooked chicken and veggies or serve on top. Add your favorite sauce — green garlic sauce recommended.
Recipe Video Guide
Here is a quick video demonstrating the steps in making this delicious dish. Watch the video below to get a better understanding of the process!