Mediterranean🍚 Starches

Meal Prep Chicken Bowl: Seasoned Chicken with Yellow Rice and Yogurt Sauce

Name: Meal Prep Chicken Bowl: Seasoned Chicken with Yellow Rice and Yogurt Sauce
Total time: 1 h
Yield: 5 servings
Cuisine: Mediterranean
Ingredients: 1000 g chicken breast; 20 g olive oil (for chicken); 2 tsp turmeric (for chicken); 2 tsp paprika (for chicken); 1 tsp cumin (for chicken); 1 lemon; to taste salt; to taste black pepper; 300 g white rice (uncooked); 10 g olive oil (for rice); 1 tsp turmeric (for rice); 1 tsp paprika (for rice); ½ tsp cumin (for rice); 15 g stock powder (chicken or vegetable); 750 g water; 50 g light mayonnaise; 100 g fat-free Greek yogurt; 10 g olive oil (for yogurt sauce); ½ lemon (for yogurt sauce); ½ garlic clove; 250 g tomatoes (optional); 200 g lettuce (optional)

⏱ 60 min🍽 Serves 5

A street food-style meal prep dish featuring seasoned chicken with yellow rice and a low-calorie yogurt sauce, packing 564 calories and 51g of protein per serving. Perfect for weekly meal prep and weight loss, with up to 5 days of refrigerator storage.

High-proteinLow-cal

Adapted from a video by Felu - Fit by cooking

Make This Chicken Once, Eat All Week, And Lose Weight

Watch on YouTube

Ingredients

chicken breast1000 g
olive oil (for chicken)20 g
turmeric (for chicken)2 tsp
paprika (for chicken)2 tsp
cumin (for chicken)1 tsp
lemon1
saltto taste
black pepperto taste
white rice (uncooked)300 g

Steps

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1
Slice the chicken breast into strips approximately 2 cm thick, stack them, then cut into bite-sized cubes.
2
Place the cut chicken in a bowl, add olive oil, and stir to combine.
3
Add turmeric, paprika, cumin, black pepper, and salt, mixing thoroughly until every piece of chicken is evenly coated with seasoning.
4
Add lemon juice and mix one final time. Let the chicken marinate for about 20 minutes while the lemon helps tenderize the meat.
5
Heat a 28-cm pan over medium heat, add olive oil, then add turmeric, paprika, and cumin. Toast the spices for about 2 minutes to develop flavor.
6
Add the uncooked white rice and continue toasting for another 2 minutes.
7
Combine 750 g water with 15 g stock powder to create stock, then add to the rice pan and stir.
8
Wait for the liquid to boil, reduce heat to medium-low, cover with a lid, and simmer for about 25 minutes until the rice is fully cooked. Taste for salt and adjust if needed.
9
Make the yogurt sauce by combining light mayonnaise, fat-free Greek yogurt, olive oil, lemon juice, grated garlic, salt, and black pepper in a bowl. Mix until smooth.
10
Transfer the yogurt sauce into squeeze bottles and store in the refrigerator for up to 10 days.
11
Heat a pan over medium-high heat and cook the marinated chicken in batches, about 90 seconds per side. Remove slightly undercooked so residual heat finishes cooking the meat.
12
Divide the rice and cooked chicken evenly among 5 meal prep containers. If adding fresh vegetables like tomatoes and lettuce, store them separately to prevent them from becoming watery.
13
Cover the containers and refrigerate for up to 5 days. When ready to eat, microwave for a few minutes and top generously with the yogurt sauce.

Meal Prep Chicken Bowl: Seasoned Chicken with Yellow Rice and Yogurt Sauce

Ingredients

Steps

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