Description
A fast, high-protein meal prep solution packed with juicy chicken, colorful vegetables, and hearty brown rice. Perfect for weekly lunches or quick dinners — all in one pan.
Ingredients
2 tablespoons olive oil (or any cooking oil of choice)
1 pound boneless, skinless chicken breast, cut into bite-sized pieces
1/2 cup diced onion
1 bell pepper (red or green), diced
1 cup frozen peas and carrots
1 garlic clove, minced
3 tablespoons low-sodium soy sauce
Salt and pepper to taste
4 cups cooked brown rice
Instructions
1. Warm the oil in a large skillet or nonstick pan over medium-high heat.
2. Add the chicken pieces, season with salt and pepper, and cook until fully done, about 5–6 minutes.
3. Stir in the onion, bell pepper, peas and carrots, and garlic. Sauté for about 1 minute until just softened.
4. Add the cooked brown rice and soy sauce. Stir-fry everything together for 2–3 more minutes until evenly heated and combined.
5. Remove from heat and let it cool for 5 minutes.
6. Portion the mixture into 4 containers for meal prep.
7. Once cooled completely, store in the fridge or freezer.
8. To reheat, microwave each portion on medium-high for about 2 minutes or until hot.
Notes
Use day-old rice for best texture and flavor.
Swap in chicken thighs, tofu, or shrimp as desired.
Add a drizzle of sesame oil for extra flavor just before serving.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Meal Prep Recipes
- Method: Stovetop
- Cuisine: Asian-Inspired