Description

This Chicken Rice Meal Prep is a fresh, balanced, and flavorful dish featuring juicy lemon-glazed chicken, fluffy sesame rice, and crisp cucumber slices. It’s easy to make, great for meal prep, and perfect for healthy lunches or quick dinners throughout the week.

Ingredients

2 cups water

1 cup jasmine rice (or basmati/brown rice)

2 tablespoons toasted sesame seeds

1 tablespoon sesame oil

2 teaspoons kosher salt (to taste)

1 English cucumber, thinly sliced

1.25 pounds boneless chicken thighs

Kosher salt and pepper (to taste)

2 tablespoons maple syrup, honey, or agave

2 tablespoons olive oil

2 tablespoons fresh lemon juice

2 teaspoons lemon zest

2 garlic cloves, minced

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Instructions

In a saucepan, bring 2 cups of water to a boil. Add rice and a pinch of salt, reduce heat, cover, and simmer for about 15 minutes until tender. Let rest for 5 minutes, then fluff with a fork and stir in sesame oil and toasted sesame seeds.
While rice cooks, heat olive oil in a skillet over medium heat. Season chicken thighs with salt and pepper, then cook 6–7 minutes per side until golden and cooked through (165°F internal temperature).
In a small bowl, whisk together maple syrup (or honey/agave), lemon juice, lemon zest, and minced garlic to make the glaze.
Pour the glaze over the cooked chicken and simmer for 2–3 minutes to coat evenly.
Divide the rice into 4 meal prep containers. Top each with sliced cucumber and a portion of glazed chicken.
Let cool slightly before sealing containers and refrigerating.

Notes

Use chicken breasts instead of thighs for a leaner option.

Swap jasmine rice with quinoa or brown rice for extra fiber.

Add chili flakes or sriracha to make it spicy.

Include veggies like broccoli, carrots, or spinach for more color and nutrition.

Store in glass containers for best freshness and easy reheating.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Main Course, Meal Prep
Method: Stovetop
Cuisine: Asian-Inspired

Nutrition

Serving Size: 1 meal container
Calories: 420
Sugar: 7g
Sodium: 880mg
Fat: 16g
Saturated Fat: 3g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 38g
Fiber: 1g
Protein: 32g
Cholesterol: 95mg