Meal Prep Chicken and Rice (20 Minutes)

Flavorful chicken with rice that's perfect for weekly meal prep.

Course: Dinner, lunch

Diet: Gluten Free

Cook Time: 20

Servings:

Calories: 454kcal

Use a fine colander or sieve to rinse the rice well.
In a heavy-bottomed saucepan, combine the drained rice, water, 1 tablespoon olive oil and salt.
Bring the rice to a boil, then cover and reduce to a simmer for about 20 minutes or until all of the water is absorbed and the rice is cooked through. Switch off the heat.
Uncover, fluff the rice, let cool for about 5 minutes before stirring in the lime juice and cilantro.
While the rice is cooking, pat chicken thighs dry, then sprinkle on the jerk seasoning rub and mix until the chicken thighs are well coated.
Heat the remaining tablespoon of oil in a skillet and cook chicken for 5–7 minutes per side or until internal temperature reaches 165F / 74C.
Transfer the chicken to a cutting board and cover with foil. Allow it to rest for 5 minutes before slicing.
Top rice with sliced chicken, tomatoes and guacamole and serve straight away.
For meal prep, divide the cooled rice, sliced chicken, tomatoes and guacamole between meal prep containers and refrigerate until ready to use.

Always rinse rice using a fine colander or mesh sieve. This helps to remove the starches, which can make rice gummy. Rinse until the water runs clear and drain before cooking.
I prefer boneless, skinless thighs for flavor and ease of cooking.
If you use bone-in thighs, you may need to adjust the cooking times.
If using chicken breast, pound the breasts to an even thickness. This will prevent overcooking, which can lead to tough chicken.
Jerk seasoning blends can vary in spiciness. Experiment with different blends to find one that’s to your liking.
Allow the chicken to rest for at least 5 minutes before slicing. This will allow the juices to redistribute so you can enjoy tender, juicy bites of chicken.
If meal prepping, wait to add the cilantro just before serving.
To bulk it out, you can double the amount of rice, guacamole, and tomatoes.
Always check for doneness with a meat thermometer. The temperature should be 165F / 74C when inserted into the thickest part of chicken breasts.
Sprinkle guacamole with lime juice to prevent it from oxidizing.
There are 9 WW Blue Plan SmartPoints in one serving of this.