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Easy Budget Chicken and Rice Bowls for Meal Prep Ready in 30 Minutes

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A quick, budget-friendly chicken and rice bowl recipe perfect for meal prep, ready in about 30 minutes. Simple ingredients come together for a tasty, filling, and versatile meal.

Ingredients

Scale
  • 2 medium skinless, boneless chicken breasts (about 1 lb / 450g), trimmed of excess fat
  • 1 cup (190g) long-grain white rice
  • 2 tablespoons (30ml) olive oil
  • 2 cloves garlic, minced
  • 1 small onion, diced
  • 1 large bell pepper (red, yellow, or orange), diced
  • ½ cup (75g) frozen peas
  • 2 tablespoons (30ml) low-sodium soy sauce
  • 1 cup (240ml) chicken broth or water
  • Salt and freshly ground black pepper, to taste
  • Optional garnish: fresh chopped parsley or green onions

Instructions

  1. Rinse 1 cup (190g) of long-grain white rice under cold water until the water runs clear.
  2. In a medium saucepan, combine rinsed rice with 1 cup (240ml) chicken broth or water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes until the liquid is absorbed and rice is tender. Remove from heat and fluff with a fork.
  3. While the rice cooks, dice 2 medium chicken breasts into bite-sized pieces (about 1-inch chunks).
  4. Heat 2 tablespoons (30ml) olive oil in a large skillet over medium-high heat. Add the chicken pieces in a single layer, season lightly with salt and pepper, and cook for 4-5 minutes without stirring to get a nice sear.
  5. Stir the chicken, add minced garlic (2 cloves) and diced onion (1 small), and cook for another 3-4 minutes until chicken is cooked through and onions are translucent. Lower heat if chicken browns too quickly.
  6. Toss in diced bell pepper (1 large) and frozen peas (½ cup / 75g). Stir well and cook for 2-3 minutes until peppers are tender-crisp and peas are heated through.
  7. Pour in 2 tablespoons (30ml) low-sodium soy sauce, stir everything to combine, and cook for an additional minute so the flavors meld. Taste and adjust salt or pepper if needed.
  8. Divide the cooked rice evenly into 4 meal prep containers or bowls. Top with the chicken and veggie mixture.
  9. Garnish with chopped fresh parsley or green onions if desired.

Notes

Do not overcrowd the pan when cooking chicken to ensure proper searing. Rinse rice before cooking to remove excess starch for fluffier texture. Use medium-high heat for searing chicken. Adjust soy sauce to taste. For quicker prep, use pre-cooked rotisserie chicken shredded and warmed with veggies and soy sauce. To reheat, add a splash of water before microwaving to keep rice moist.

Nutrition

Keywords: chicken and rice, meal prep, budget-friendly, quick dinner, easy recipe, healthy, gluten-free, dairy-free

Find it online: https://sizzlesprout.com/easy-budget-chicken-and-rice-bowls-for-meal-prep-ready-in-30-minutes/