High Protein Spicy Chicken & Rice

Elevate your meal prep game with this Spicy Chicken & Rice Meal Prep Delight! Bursting with flavors inspired by Middle Eastern or Mediterranean cuisine, this dish combines tender, spiced chicken with a vibrant, aromatic rice and a creamy, garlicky yogurt sauce. Perfect for those seeking a high-protein yet flavorful meal, this prep yields four delicious servings at 463 calories each.

Ingredients

🍗 800g chicken breast, cubed
🧄 2 tsp garlic powder
🧅 1 tsp onion powder
🌶️ 3 tsp paprika
🌶️ 1 tsp chili powder
🌿 2 tsp cumin
🧂 3 tsp salt
⚫ 2 tsp black pepper
🫒 1 tbsp olive oil
🍦 120g 0% Greek yoghurt
🥄 80g light mayonnaise
🍋 Juice of 1/2 lemon
🍯 1 tsp honey
🧈 15g light butter
🍚 250g washed rice
🌕 1/2 tsp turmeric
🥣 350ml chicken stock
🍎 Pomegranate seeds
🌿 Parsley, chopped for garnish

Instructions

1- Prepare the Chicken:

• In a bowl, combine chicken cubes with garlic powder, onion powder, paprika, chili powder, cumin, salt, and black pepper. Mix well with olive oil, ensuring an even coat.

• Preheat a pan on high heat. Add the marinated chicken and cook until a crispy sear forms on all sides and chicken is cooked through.

2- Prepare the Garlic Sauce:

• In another bowl, mix Greek yogurt, light mayonnaise, lemon juice, honey, garlic powder, and black pepper. Season with salt to taste and mix until smooth and creamy.

3- Prepare the Rice:

• In a pan, melt the butter and add the washed rice. Stir in paprika, cumin, and turmeric. Toast the rice for a couple of minutes.

• Add chicken stock and bring to a light boil. Reduce heat, cover, and simmer for 10-12 minutes, or until liquid is absorbed and rice is fluffy.

4- Assemble the Meals:

• Divide cooked rice into four meal prep containers. Top with equal portions of chicken.

• Drizzle garlic sauce over each serving.

• Garnish with pomegranate seeds and fresh herbs.

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Calories per Serving: 463
Protein per Serving: 53g
Equipment Needed: Frying pan, saucepan, small bowls

Cooking Tips

• Ensure the pan is hot for a proper chicken sear.
• Toasting rice with spices enhances flavor.

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Spicy Chicken & Rice Meal Prep Delight