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Easy 5-Day Chicken and Rice Meal Prep Under 25 Perfect Budget Recipe

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A budget-friendly, easy-to-make chicken and rice meal prep recipe that keeps well for five days, perfect for weekday lunches or dinners. This dish features marinated chicken thighs cooked with fluffy rice and sautéed veggies for a comforting and nutritious meal.

Ingredients

Scale
  • 2 pounds boneless, skinless chicken thighs
  • 2 cups long-grain white rice
  • 4 garlic cloves, minced
  • 1 teaspoon smoked paprika
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • 3 1/2 cups chicken broth or stock (low-sodium preferred)
  • 1 medium onion, finely chopped
  • 1 cup frozen mixed vegetables (peas, carrots, corn) – optional
  • Salt and pepper to taste

Instructions

  1. Marinate the chicken: In a mixing bowl, combine chicken thighs with olive oil, minced garlic, smoked paprika, lemon juice, salt, and pepper. Mix well to coat evenly. Cover and refrigerate for at least 20 minutes or up to 2 hours.
  2. Cook the rice: Rinse rice under cold water until water runs clear. In a medium saucepan, bring chicken broth to a boil. Add rice, reduce heat to low, cover, and simmer for 18 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
  3. Sauté onions and veggies: Heat 1 tablespoon olive oil in a large skillet over medium heat. Add chopped onion and cook until translucent, about 5 minutes. Add frozen mixed vegetables and cook for 3-4 minutes until heated through. Season with salt and pepper.
  4. Cook the chicken: Push veggies to the side of the skillet. Add marinated chicken thighs in a single layer. Cook on medium-high heat for 5-6 minutes per side until internal temperature reaches 165°F and juices run clear. Cook in batches if needed.
  5. Combine and portion: Slice cooked chicken into bite-sized pieces. Mix chicken and sautéed veggies gently with the rice in the pan to blend flavors.
  6. Store: Divide mixture evenly into five airtight containers. Let cool completely before sealing and refrigerating.

Notes

Rinse rice before cooking to prevent clumping. Marinate chicken for at least 20 minutes for best flavor. Use low-sodium chicken broth to control salt. For a dairy-free option, use avocado oil instead of olive oil. Let rice rest after cooking before fluffing. Store meals in airtight containers and cool completely before refrigerating. Freeze portions for up to three months if desired.

Nutrition

Keywords: chicken and rice, meal prep, budget recipe, easy dinner, healthy meal prep, chicken thighs, one pot meal, weeknight dinner

Find it online: https://dahliadishes.com/easy-5-day-chicken-and-rice-meal-prep-under-25-perfect-budget-recipe/