Chicken Veggie Rice Meal Prep

I have been doing so well with my meal prep that my husband really wanted to join in! Today we made some easy chicken, veggie, rice bowls with sauces of our choice. We already ate a serving for dinner tonight. It was so good and I love that I can switch up the sauces as to not eat the same meal everyday. We made 12 meals in an hour, which is insane and such a burden off my shoulders for lunch this week. Low point and delicious!! Cannot get much better than that!

Besides how easy this was to make SO many meals, my favorite part about this dish is that I left the flavors pretty standard when cooking so that I could add a different sauce every day to keep changing it up! Then I do not get bored eating the same meal each day.

I chose zero point sauces to keep this dish low point. As I said, this made 12 servings, so I had 6. Two of my servings were 2 tablespoons of G Hughes sugar free BBQ sauce, two were 2 tablespoons of G Hughes sweet chili sauce, and two were a mix of 1 tablespoon of teriyaki sauce over the chicken with 1 tablespoon soy sauce over the rice. So we have one all American version, and two takeout versions.

I think my husband is going to do a blackened seasoning some days, I’m not a huge fan and I liked the sauces I picked. Other days he will do a broccoli cheddar with ranch dressing. He will be using 1/8 cup reduced fat shredded cheddar for 2 points and 2T bolthouse ranch for two points. Too many points for me and I do not really care for it. While he is not on WW, I included the points in case you are interested in his version. Either way, just a great way to show you that you can cook the same meal for everyone in your house (even those not on WW) and they can adapt the recipe to their liking!! No need for extra cooking.

Here is What You Need:

So so simple!!

I made the rice in the Instapot, an easy route but not completely necessary. You can grab an Instapot here and the non-stick bowl insert here. Rice comes out so perfect in an Instapot and I highly recommend.

If you do not have an Instapot, or do not want to use one, you can check out my stovetop rice recipe below.

The Perfect Stovetop Rice
Check out this recipe

You will just need an oven, which you probably have, and two baking trays.

The ingredients list is so simple…

  • Veggies
  • Chicken breast
  • Rice
  • Seasoned salt
  • Garlic powder

I used broccoli and carrots in my bowls with just a little bit of white onion. Use whatever veggies you love!! You do not need to use these just because I did, use veggies you know you will love. If you want to spice up your broccoli and carrots, you need to check out these recipes below!! The best veggies ever.

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As I said, I put some sauces on mine after, G Hughes BBQ and sweet chili, along with some teriyaki and soy sauce. These are not included in the recipe, although zero points, because I want you to be able to customize your bowls the way you want to!

I used Trader Joe’s basmati rice. Not my favorite. Just going to throw that out there. I had to go to Trader’s for my beloved maple chicken sausages so I just decided to pick up the ingredients for this meal prep while I was there. The bags of rice are so small compared to Publix and I just prefer Publix’s extra long grain rice. Obviously, if you are on purple, pick up some brown rice for zero points.

I kept the seasonings very simple because I was going to use different sauces on top. Feel free to use any seasonings you wish!

What To Do:

Preheat your oven to 400 degrees.

Start with the veggies or chicken, does not matter, they need to cook for the same amount of time.

I chopped by broccoli up into bite sized pieces and then I diced the quarter onion up, just for some added flavor because I love onions. The carrots were already cut and peeled.

Just place those on a greased baking tray (or a greased piece of aluminum foil on a baking tray). Spray them with some cooking spray, I, of course, used the Publix butter spray, sprinkle with the salt and toss to coat.

You can either set that aside or place them in the oven, but remember, the chicken will need to cook for the same amount of time so I just set that aside until the chicken was ready for the oven as well.

Grab another greased baking tray (or a greased piece of aluminum foil on a baking tray). Place your chicken on the tray, not overlapping, and sprinkle both sides evenly with the salt and garlic powder.

Place everything in the oven for about 40 minutes, flipping halfway. I removed the broccoli and onion about halfway because I like them a little crunchy still and I did not want them to burn. You will need to make sure your chicken is fully cooked before removing it from the oven.

When the chicken is fully cooked, chop it up into bite sized pieces.

While that cooks, we will work on the rice! To the Instapot, add the rice and water. I use this non-stick bowl insert so my food does not stick to the bottom. I use the 8-quart, 7-in-1 Instapot to make my meals. I absolutely love it! You can order one here. Set the Instapot to the pressure cook setting, on high, and pressure cook for 5 minutes. Once done, let set for 5-6 minutes before depressurizing.

I also HIGHLY recommend that you add some cooked riced cauliflower into the rice after you make it. You seriously cannot notice the cauliflower and it just adds more filling/veggies into this dish. I completely forgot and I’m so upset!!

Then just divide everything evenly into 12 bowls. My husband does not like me to separate his, so I divided everything in half and then I divided my half into 6 servings. It was about a heaping 1/2 cup of rice and 1/4 cup of diced chicken per bowl.

I chose zero point sauces to keep this dish low point. Two of my servings were 2 tablespoons of G Hughes sugar free BBQ sauce, two were 2 tablespoons of G Hughes sweet chili sauce, and two were a mix of 1 tablespoon of teriyaki sauce over the chicken with 1 tablespoon soy sauce over the rice. So we have one all American version, and two takeout versions.

Check out my step by step video tutorial below


Chicken Rice Veggie Meal Prep

an easy way to prep a whole week of meals within a fresh and flavorful dish
No ratings yet
Prep Time 10 mins
Cook Time 1 hr
Course Main Dish
Servings 12 people
Calories 354 kcal

Equipment

Ingredients
 

Veggies

  • 3 head of broccoli
  • 1/2 bag of carrots
  • 1/4 white onion
  • 2 teaspoons seasoned salt

Chicken

  • 3 pounds chicken breast
  • 1 tablespoon seasoned salt
  • 1 tablespoon garlic powder

Rice

  • 3 cups rice basmati, dry
  • 3.5 cups water

Instructions

  • Preheat oven to 400 degrees

Veggies

  • Chop broccoli into bite sized pieces and dice up the quarter onion.
  • Place all veggies on a greased baking tray and spray them with cooking spray. Toss to coat. Sprinkole with the seasoned salt, toss to coat.

Chicken

  • Place chicken on a second greased baking tray. Seasoned both sides evenly with the seaoned salt and garlic powder. Add any additional seasonings of your choice.
  • Place chicken and veggies in the oven. Bake for 40-45 minutes, flipping halfway, until fully cooked. I take the onion and broccoli out about halfway.
  • Once chicken is cooked, dice into bite sized pieces.

Rice

  • Combine the rice and water in the pressure cooker. Cover the pot and secure the lid. Make sure the valve is set to sealing. Set the pressure cook button to 5 minutes and start it.
  • Once the timer goes off, let the pressure cooker stand for 5-6 minutes then depressurize.

Meal Prep Bowls

  • Divide everything evenly into 12 containers. About a heaping 1/2 cup of rice and a 1/4 cup of chicken.
  • Add any sauces of your choice!

WW Points per Serving

πŸ’š: 7
πŸ’™: 5
πŸ’œ: 5 (sub brown rice for 0 points)

Nutrition

Calories: 354kcalCarbohydrates: 48gProtein: 32gFat: 4gSaturated Fat: 1gTrans Fat: 1gCholesterol: 73mgSodium: 1159mgPotassium: 973mgFiber: 5gSugar: 3gVitamin A: 1406IUVitamin C: 137mgCalcium: 95mgIron: 2mg
Course Main Dish
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