Healthy Chicken Veggie Fried Rice Meal Prep

There’s something inherently satisfying about a dish that combines flavors, colors, and nutrition, and that’s exactly what you’ll find in Healthy Chicken Veggie Fried Rice Meal Prep. You know those busy weekdays when you’re juggling work, errands, and maybe even a little gym time? Well, this recipe is your secret weapon. Imagine opening your fridge to find perfectly portioned containers filled with wholesome ingredients that taste just as good as they look. It’s like having a home-cooked meal waiting for you every day!

One of my favorite memories is when I first experimented with fried rice. I wanted to create a meal that was both healthy and easy to make, something I could whip up in no time after a long day. As the aroma of the sautéing vegetables filled my kitchen, I felt a sense of accomplishment. The vibrant colors and fresh ingredients beckoned to me, and I knew I was onto something special. With Healthy Chicken Veggie Fried Rice Meal Prep, I’m sharing my twist on a classic dish that will keep you energized and satisfied.

This meal prep is perfect for those who want to eat healthily without sacrificing flavor. It brings together juicy chicken, nutritious vegetables, and flavor-packed brown rice in a way that’s not just filling but also incredibly delicious. You can customize it based on your favorite veggies or what you have on hand, making it versatile and fun. Plus, it’s a great way to use up leftovers! So, if you’re ready to simplify your meal prep routine and elevate your lunches or dinners, grab your skillet, and let’s get cooking!

What to Buy for Healthy Chicken Veggie Fried Rice Meal Prep

When it comes to preparing Healthy Chicken Veggie Fried Rice Meal Prep, choosing the right ingredients is essential. Each ingredient contributes to the overall flavor and nutritional profile of the dish. Key players like chicken, vegetables, and brown rice work in harmony to create a meal that’s both satisfying and wholesome.

• 2 tablespoons olive oil (or sesame oil): This healthy fat helps to sauté the ingredients while adding flavor.
• 1 lb chicken breast, cut into bite-sized cubes: A great source of lean protein that keeps you full.
• 1/2 cup onion, diced: Adds sweetness and depth to the dish.
• 1 red or green bell pepper, diced: Brings a pop of color and crunch.
• 1 cup frozen peas and carrot blend: These convenient veggies add nutrition and sweetness.
• 1 clove garlic, minced: Offers aromatic flavor that enhances the dish.
• 3 tablespoons low sodium soy sauce: Adds umami and saltiness to season the rice perfectly.
• Salt and pepper to taste: Essential for enhancing the flavors of all ingredients.
• 4 cups cooked brown rice: The hearty base of this meal, providing fiber and whole grains.

Directions for Healthy Chicken Veggie Fried Rice Meal Prep

Cooking Healthy Chicken Veggie Fried Rice Meal Prep is as straightforward as it is rewarding. Follow these simple steps to create a delicious meal that you can enjoy all week long.

1. In a large skillet or pan, heat 2 tablespoons olive oil over medium-high heat. You want the oil hot enough to cook but not smoking. This is where the magic begins, as the oil will start to shimmer.
2. Add the chicken breast pieces to the pan, season them generously with salt and pepper, and cook until the chicken is just cooked through, about 5 to 7 minutes. Stir often to ensure even cooking and to prevent sticking.
3. Once the chicken is cooked, add the onion and bell pepper to the pan. Stir everything together and sauté for about 2 minutes until the onion becomes translucent and the bell pepper softens slightly.
4. Next, toss in the frozen peas and carrots, along with the garlic. Stir for another minute, allowing the garlic to become fragrant and the vegetables to heat through.
5. At this point, add the cooked brown rice to the skillet. Use a spatula to break up any clumps in the rice. Stir well to combine all the ingredients.
6. Pour in the soy sauce, and continue to stir-fry for about 2 to 3 minutes. You want everything to be heated through and the flavors to meld together.
7. After cooking, remove the pan from heat and let the mixture cool for about 5 minutes before portioning.
8. Divide the fried rice into four meal prep containers. If you like a little kick, drizzle some sriracha over each portion before sealing the containers.
9. Let the rice cool completely before refrigerating or freezing. This ensures it maintains the best texture when reheated.
10. To reheat, simply microwave on medium-high for about 2 minutes or until steaming hot. Enjoy your meal prep with the satisfaction of a home-cooked dish!

How to Switch It Up

There are countless ways to customize Healthy Chicken Veggie Fried Rice Meal Prep. Here are some tips to keep things exciting!

• Switch Up the Protein: You can easily replace the chicken with shrimp, tofu, or even leftover rotisserie chicken for a quick alternative.
• Add Different Vegetables: Don’t hesitate to introduce new veggies like zucchini, snap peas, or even baby corn to add diversity and flavor.
• Experiment with Sauces: If you want to change up the taste, try adding teriyaki sauce, oyster sauce, or even a splash of sesame oil for different flavor profiles.
• Herb It Up: Fresh herbs like cilantro or green onions can elevate the dish and add freshness.
• Spice It Up: For those who enjoy a bit of heat, add some red pepper flakes or sriracha to your dish for a spicy kick.
• Make It a Salad: Serve the fried rice on a bed of mixed greens for a delicious twist. It adds a fresh crunch!

Pairing Suggestions for Healthy Chicken Veggie Fried Rice Meal Prep

When it comes to serving Healthy Chicken Veggie Fried Rice Meal Prep, the right accompaniments can take your meal to the next level. Here are some pairing suggestions that will complement this delicious dish perfectly:

• Steamed Broccoli: This classic side adds a lovely crunch and nutritional boost.
• Asian Cucumber Salad: A refreshing salad with a touch of vinegar creates a delightful contrast to the warm rice.
• Spring Rolls: Serve with some fresh spring rolls for a fun, light appetizer.
• Egg Drop Soup: This comforting soup is a fantastic starter or side dish, especially on cooler days.
• Fruit Salad: A side of mixed fruit can provide a sweet ending to your meal.
• Storage Tip: If you have leftovers, store them in airtight containers in the fridge for up to four days. You can also freeze them for up to three months for future meals.

FAQ

Conclusion

In summary, Healthy Chicken Veggie Fried Rice Meal Prep is a fantastic way to enjoy a delicious and balanced meal without spending hours in the kitchen. Its flexibility and flavor make it a perfect fit for busy lifestyles. I encourage you to give it a try! You’ll find that having these nutritious meals ready to go will not only save time but also make your week a lot brighter. Happy cooking!

Healthy Chicken Veggie Fried Rice Meal Prep

The perfect blend of flavors and textures, Healthy Chicken Veggie Fried Rice Meal Prep is your go-to solution for quick and healthy meals. Packed with protein and vibrant vegetables, this dish is a nutritious option for lunch or dinner. Make it tonight for a delicious and satisfying meal!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Servings: 4 servings

Course: Dinner

Cuisine: Asian

Calories: 450

Ingredients Equipment Method Notes

Ingredients

  

• 2 tablespoons olive oil or sesame oil
• 1 lb chicken breast cut into bite-sized cubes
• 1/2 cup onion diced
• 1 red or green bell pepper diced
• 1 cup frozen peas and carrot blend
• 1 clove garlic minced
• 3 tablespoons low sodium soy sauce
• salt and pepper to taste
• 4 cups cooked brown rice

Equipment

• Cutting Board
• Skillet
• Blender
• Frying pan
• Wooden Spoon

Method

 

1. In a large skillet or pan, heat 2 tablespoons olive oil over medium-high heat. You want the oil hot enough to cook but not smoking. This is where the magic begins, as the oil will start to shimmer.
2. Add the chicken breast pieces to the pan, season them generously with salt and pepper, and cook until the chicken is just cooked through, about 5 to 7 minutes. Stir often to ensure even cooking and to prevent sticking.
3. Once the chicken is cooked, add the onion and bell pepper to the pan. Stir everything together and sauté for about 2 minutes until the onion becomes translucent and the bell pepper softens slightly.
4. Next, toss in the frozen peas and carrots, along with the garlic. Stir for another minute, allowing the garlic to become fragrant and the vegetables to heat through.
5. At this point, add the cooked brown rice to the skillet. Use a spatula to break up any clumps in the rice. Stir well to combine all the ingredients.
6. Pour in the soy sauce, and continue to stir-fry for about 2 to 3 minutes. You want everything to be heated through and the flavors to meld together.
7. After cooking, remove the pan from heat and let the mixture cool for about 5 minutes before portioning.
8. Divide the fried rice into four meal prep containers. If you like a little kick, drizzle some sriracha over each portion before sealing the containers.
9. Let the rice cool completely before refrigerating or freezing. This ensures it maintains the best texture when reheated.
10. To reheat, simply microwave on medium-high for about 2 minutes or until steaming hot. Enjoy your meal prep with the satisfaction of a home-cooked dish!

Notes

• Storage: Store in airtight containers to extend freshness and avoid contamination.
• Freezing: If you have leftovers, freeze in airtight containers for up to three months.
• Pairing: Serve with steamed broccoli for a nutritious side.
• Variations: Mix in different vegetables or proteins to keep it exciting.
• Reheating: Microwave leftovers on medium-high for about 2 minutes.

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Meet Paige Wilson

I’m our photographer and stylist, so it’s my job to make our food look as sunny and delicious as it tastes. I’m obsessed with finding that perfect light. When I’m not behind the lens, I’m in the kitchen as the official “chief taster.” I work closely with Hailey and Brooke to cook, test, and refine the flavors for every single recipe until it’s just right.