Easy One-Dish Chicken Meal Prep: Rice & Veggies
This recipe delivers a complete and balanced meal featuring tender chicken, fluffy rice, and an array of vibrant vegetables, all cooked together in a single pan for maximum flavor and minimal cleanup. The dish offers a symphony of savory and subtly sweet notes, enhanced by the natural juices of the chicken and vegetables as they meld together during cooking.
Equipment
- Large skillet or Dutch oven (at least 12 inches in diameter)
- Cutting board
- Chef's knife
- Measuring cups and spoons
- Mixing Bowl (for seasoning chicken, optional)
- Spatula or Wooden Spoon
- Lid for Skillet or Dutch Oven
- Storage Containers (for meal prepping)
Ingredients
- 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 1 cup long-grain rice, rinsed
- 2 cups chicken broth
- 1 cup mixed vegetables (e.g., broccoli florets, sliced carrots, bell peppers)
- 1/2 cup frozen peas
- 1 teaspoon dried thyme
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
- Optional: Fresh parsley, chopped, for garnish
Instructions
- Step 1: Saut the Aromatics: Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for an additional minute until fragrant.
- Step 2: Sear the Chicken: Add the cubed chicken to the skillet and cook until lightly browned on all sides. This step helps to lock in moisture and add flavor.
- Step 3: Add Rice and Broth: Pour in the rinsed rice and chicken broth. Stir to combine, ensuring the rice is evenly distributed.
- Step 4: Season and Simmer: Add the dried thyme, salt, and pepper. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 20 minutes, or until the rice is cooked through and the liquid is absorbed.
- Step 5: Incorporate Vegetables: Stir in the mixed vegetables and frozen peas. Cover and cook for an additional 5 minutes, or until the vegetables are tender-crisp.
- Step 6: Serve and Garnish: Remove from heat and let stand for a few minutes before serving. Garnish with fresh parsley, if desired. Optional: For a creamier dish, stir in a tablespoon of butter or a splash of heavy cream at the end of cooking. To add a bit of spice, incorporate a pinch of red pepper flakes along with the other seasonings. You can easily adapt the vegetables used in this recipe based on your preferences and what is in season.
Notes
Variations
The “One dish chicken meal prep with rice and veggies” recipe is a versatile foundation upon which many adaptations can be built:
- Ingredient Swaps:
- Protein: Substitute chicken with shrimp, tofu, turkey sausage, or chickpeas for varied flavor and nutritional profiles.
- Grain: Opt for brown rice, quinoa, barley, or couscous in place of white rice to enhance fiber content and alter texture.
- Vegetables: Use seasonal vegetables like asparagus in spring, zucchini and squash in summer, or root vegetables in fall and winter.
- Broth: Vegetable broth can be used as an alternative to chicken broth.
- Regional Styles:
- Mediterranean: Add chopped olives, sun-dried tomatoes, feta cheese, and oregano.
- Asian: Incorporate soy sauce, ginger, garlic, sesame oil, and a sprinkle of sesame seeds.
- Mexican: Introduce diced tomatoes, corn, black beans, chili powder, and a squeeze of lime.
- Indian: Blend in curry powder, turmeric, cumin, and coriander.
- Dietary Adjustments:
- Gluten-Free: Ensure the broth and any sauces used are certified gluten-free.
- Low-Carb: Replace rice with cauliflower rice or shredded cabbage.
- Vegetarian/Vegan: Use tofu or lentils instead of chicken, and vegetable broth in place of chicken broth. Add a variety of non-animal based proteins and plenty of leafy greens.
Serving Suggestions
This dish is versatile enough to be served at various times and in different settings. It functions well as a balanced lunch or dinner. Serve hot directly from the skillet, or pack into individual containers for convenient meal prepping. Garnishing with fresh herbs, a sprinkle of cheese (if appropriate), or a drizzle of sauce can enhance its visual appeal. Consider serving with a side salad or a piece of crusty bread for a more complete meal. The dish is also well-suited for potlucks or casual gatherings, especially when prepared in a large Dutch oven.
Storage Tips
To preserve the freshness and flavor of “One dish chicken meal prep with rice and veggies,” proper storage is essential. Allow the dish to cool completely before transferring it to airtight containers. Refrigerated, it will maintain its quality for up to 3-4 days. For longer storage, it can be frozen for up to 2-3 months. When freezing, divide into portioned containers for easy thawing and reheating. When reheating, add a splash of broth or water to prevent dryness. Reheat thoroughly to an internal temperature of 165F (74C).
Frequently Asked Questions
- Question 1: Can I use instant rice for this recipe?
While instant rice can be used, it will alter the texture and may require less liquid. Reduce the amount of broth accordingly and monitor closely to prevent the rice from becoming mushy. Using long-grain rice is highly recommended for optimal results. - Question 2: How can I prevent the rice from sticking to the bottom of the pan?
Ensuring the pan is adequately oiled and using a non-stick skillet can help. Also, avoid lifting the lid frequently during cooking to maintain consistent moisture and prevent sticking. - Question 3: Can I add more or different vegetables?
Absolutely. This recipe is very flexible. Feel free to add or substitute vegetables based on your preference and what is in season. Adding vegetables with a higher water content may require a slight increase in cooking time. - Question 4: What is the best way to reheat the meal prep?
The meal prep can be reheated in the microwave, oven, or on the stovetop. For microwave reheating, cover the container loosely and heat in 1-2 minute intervals, stirring in between. For oven reheating, place in an oven-safe dish with a splash of broth and cover with foil. Heat at 350F (175C) until warmed through. For stovetop reheating, add a splash of broth or water to a pan, add the meal prep, and heat over medium heat, stirring occasionally until warmed through.