Description
These chicken and rice meal prep bowls are healthy, delicious, and perfect for busy weeks. Packed with juicy chicken thighs, sesame jasmine rice, and crisp cucumbers, they offer a balanced meal that stores well and satisfies every time.
Ingredients
Scale
- 2 cups water
- 1 cup jasmine rice
- 2 tablespoons toasted sesame seeds
- 1 tablespoon sesame oil
- 2 teaspoons kosher salt, divided
- 1 English cucumber, thinly sliced
- 1.25 pounds boneless chicken thighs
- Black pepper, to taste
- 2 tablespoons maple syrup (or honey/agave)
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 teaspoons lemon zest
- 2 garlic cloves, minced
Instructions
- Bring 2 cups of water to a boil. Stir in jasmine rice and 2 teaspoons of kosher salt. Reduce heat, cover, and simmer for 12–15 minutes until water is absorbed.
- Remove rice from heat and stir in sesame oil and toasted sesame seeds. Allow to cool.
- Season chicken thighs with salt and pepper on all sides.
- In a bowl, whisk together maple syrup, olive oil, lemon juice, lemon zest, and minced garlic. Pour over chicken and coat well.
- Heat a large skillet over medium heat. Cook chicken thighs for 7–9 minutes per side until browned and fully cooked. Let rest for 5 minutes, then slice.
- Divide rice into four meal prep containers. Top with sliced chicken, cucumber, and optional fresh herbs.
- Drizzle with extra sesame oil and serve with lemon wedges if desired.
Notes
- Can be stored in the fridge for up to 4 days.
- To freeze, omit cucumber and thaw before adding fresh veggies.
- Substitute chicken with tofu for a vegan option.
- Use any rice variety like basmati or brown rice.
- Add veggies like edamame, carrots, or cherry tomatoes for variety.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Meal Prep, Lunch
- Method: Stovetop, Pan-Seared
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 638 kcal
- Sugar: 8 g
- Sodium: 1865 mg
- Fat: 36 g
- Saturated Fat: 8 g
- Unsaturated Fat: 25 g
- Trans Fat: 0.1 g
- Carbohydrates: 49 g
- Fiber: 2 g
- Protein: 28 g
- Cholesterol: 139 mg
Keywords: chicken and rice meal prep bowls, meal prep chicken, healthy lunch bowls, easy chicken recipe, sesame rice bowls