Description
This Chicken Rice Meal Prep recipe combines tender, flavorful boneless chicken thighs with fragrant jasmine rice toasted with sesame seeds and sesame oil. Quick to prepare in about 30 minutes, it includes a bright, zesty marinade with lemon, garlic, and maple syrup, delivering a perfect balance of savory and fresh flavors. Ideal for healthy meal prep, it makes four satisfying servings featuring crisp cucumber slices and optional fresh herbs for garnish.
Ingredients
Rice
- 2 cups water
- 1 cup jasmine rice (Basmati or brown rice works too)
- 2 tablespoons toasted sesame seeds
- 1 tablespoon sesame oil
- 2 teaspoons Kosher salt (to taste)
Chicken Marinade & Main
- 1.25 pound boneless chicken thighs
- Kosher salt and pepper (to taste)
- 2 tablespoons maple syrup (or honey, or agave)
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 teaspoons lemon zest
- 2 garlic cloves (minced)
Assembly
- 1 English cucumber (thinly sliced)
- Fresh herbs of choice (optional)
- Extra sesame oil and toasted sesame seeds for garnish
- Lemon wedges (optional)
Instructions
- Cook the rice: Bring 2 cups of water to a boil in a small pot. Stir in 1 cup jasmine rice and 2 teaspoons Kosher salt. Lower the heat to a simmer, cover, and cook for 12-15 minutes until water is absorbed. Remove from heat, then stir in 2 tablespoons toasted sesame seeds and 1 tablespoon sesame oil. Let cool while preparing the chicken.
- Prepare the chicken marinade: Season 1.25 pounds boneless chicken thighs with Kosher salt and pepper. In a bowl, whisk together 2 tablespoons maple syrup, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 teaspoons lemon zest, and minced garlic. Pour this marinade over the chicken and rub to coat evenly.
- Cook the chicken: Heat a large pan over medium heat. Place the marinated chicken thighs in the pan and cook for 7-9 minutes per side until browned and fully cooked through. Remove from heat and let sit covered for 5 minutes to rest, then slice the chicken.
- Assemble the bowls: Divide the cooked rice evenly among 4 meal prep containers. Top each with sliced chicken thighs, thinly sliced English cucumber, and fresh herbs if using.
- Garnish and serve: Drizzle additional sesame oil over the bowls and sprinkle with extra toasted sesame seeds. Serve with lemon wedges on the side for an extra bright flavor boost if desired.
Notes
- Brown rice or basmati rice can be substituted for jasmine rice; adjust cooking times accordingly (brown rice typically takes longer).
- For a spicier kick, add crushed red pepper flakes to the chicken marinade.
- Meal prep bowls can be stored refrigerated for up to 4 days.
- Use boneless skinless chicken thighs for tenderness and juicy results; chicken breasts can be used but may be less juicy.
- Feel free to add other veggies like shredded carrots or steamed broccoli for variety.
