Description
This Chicken Rice Meal Prep is a flavorful, easy-to-make dish perfect for convenient and nutritious lunches. Featuring tender, lemon and garlic marinated boneless chicken thighs served over fluffy jasmine rice infused with toasted sesame seeds and sesame oil, complemented by crisp cucumber slices, this recipe balances savory and fresh flavors in a satisfying meal.
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
- 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)
To Serve
- 1 English cucumber (thinly sliced)
- Extra toasted sesame seeds (for garnish)
- Extra sesame oil (for drizzling)
- Fresh herbs of choice (optional)
- Lemon wedges (optional)
Instructions
- Cook the Rice: Bring 2 cups of water to a boil in a small pot. Stir in 1 cup of jasmine rice and 2 teaspoons of Kosher salt. Reduce the heat to low, cover, and simmer for 12-15 minutes until the water is fully absorbed. Remove from heat, then stir in 2 tablespoons toasted sesame seeds and 1 tablespoon sesame oil. Set aside to cool while preparing the chicken.
- Marinate the Chicken: Season the boneless chicken thighs (1.25 pounds) with Kosher salt and pepper on all sides. In a small bowl, whisk together 2 tablespoons maple syrup, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 teaspoons lemon zest, and 2 minced garlic cloves. Pour this marinade over the chicken thighs 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 they are browned and cooked through. Remove the pan from heat and let the chicken rest, covered, for 5 minutes before slicing.
- Assemble the Bowls: Divide the cooked sesame rice evenly among 4 meal prep containers. Top each portion with sliced chicken thighs and thinly sliced English cucumber.
- Garnish and Serve: Garnish the bowls with fresh herbs of your choice, drizzle with additional sesame oil, and sprinkle extra toasted sesame seeds for added flavor. Serve with lemon wedges on the side if desired.
Notes
- You can substitute jasmine rice with basmati or brown rice depending on your preference.
- For a sweeter marinade, use honey or agave instead of maple syrup.
- Make sure the chicken is cooked through to an internal temperature of 165°F (74°C) for safety.
- These meal prep bowls can be refrigerated for up to 4 days and make great grab-and-go lunches.
- Adding fresh herbs like cilantro, parsley, or green onions enhances the freshness of the dish.