Buffalo Chicken and Rice Meal Prep
A simple, healthy, and tasty meal prep, you won't want to miss! Be sure to add this to your meal prep rotation!
Equipment
- Mixing bowls
- Skillet
- 5 Meal Prep Containers
- Cooking Spray
Ingredients
- 1 lb Chicken Breast *2 large chicken breasts thawed
- 1 cup Sweet Baby Ray’s Buffalo Wing Sauce
- 1 package Birdseye Steamfresh Corn *frozen
- 1 can Black Beans *strained and rinsed
- 2 cups Minute Rice
- 2 cups Water
- 2 tsp Salt
- 1/4 tsp Black Pepper
Toppings
- 1/2 tsp Parsley
- 2 1/2 cups Shredded Lettuce *optional
- 5-8 tbsp Low-fat Ranch Dressing *optional
- Sprinkle Low-fat Mozzarella Cheese *optional
Instructions
- In a large microwave safe bowl add 2 cups minute rice, and 2 cups water, stir to combine. Cover with a lid, leaving a small opening to vent. Cook for 9 minutes. Once finished let it rest for 5 minutes before fluffing with a fork and adding 1 tsp of salt.
- Slice chicken into small cubes sprinkle with 1 tsp of salt and ¼ tsp black pepper. Spray cooking spray onto a skillet and turn the heat to medium high heat. Add the chicken to the skillet, once the pan is hot, cook for 4 minutes. After the first 4 minutes, turn the pieces of chicken over to the other side to cook for an additional 4 minutes. Make sure the internal temperature of the chicken is 165°when done cooking.
- Place the cooked chicken in a bowl, add the cup of Buffalo Sauce, stir to combine.
- Place the frozen bag of corn into the microwave and cook according to package directions.
- Strain and rinse the canned black beans and set aside.
- Once the rice, chicken, corn, and black beans are ready, get out your 5 meal prep containers. Use a 1/3 cup measuring cup for the corn, making it equal in all the containers. Use 1/4 cup measuring cup for the black beans, adding them equally into the containers. Use 1/2 cup measuring cup to distribute the rice into all 5 containers. Then spoon the chicken equally into all 5 containers.
- *Sprinkle a little salt and pepper over the corn and black beans for added flavor
- Toppings:
- You can put 1/2 cup shredded lettuce into small Ziplock bags to easily add to your meal the day you eat it. You can also use small dressing cups for some low-fat ranch dressing. Or sprinkle some low-fat mozzarella cheese on the top of all meal preps. I like to add a little sprinkle of parsley on top too! Enjoy!
Notes
Macros per meal, with lettuce and low-fat ranch:
Protein: 29.9 g Carbs: 52 g. Fat: 9.2 g
Calories: 457
Calories: 457