At the end of a long day the last thing that I want to do is make myself dinner. I would rather just grab a yogurt, rip off the top, and dip my spoon in. Unfortunately, this occurs more than once a week. In an effort to set myself up for success I put together this recipe for Butter Brown Rice and Chicken Meal Prep because it helps me get through my busy weeks.
I love that you can eat this recipe as is on the first night, or every night, but, if you get bored, it can be transformed a variety of different ways. Maybe you want it in a wrap, grain bowl, or stir-fry. One list of ingredients made four different ways. Now that is genius!
To start off my meal prep I prepare the rice. Brown rice can be time consuming but my method for oven-cooked brown rice is great for working mom’s or people on the go and is hands-off.
In a 9x9-inch baking dish, combine the brown rice with butter, liquids, and flavorings. Cover it with aluminum foil and let it cook away in the oven for about an hour. Halfway through cooking I like to fluff it with a fork.
To prepare the chicken I make a simple marinade out of olive oil, parsley, garlic, and fresh squeezed lemon. You can let the chicken marinate in the flavorings anywhere from 15 minutes to overnight if you really want the flavors to soak in. The longer the chicken marinates the more flavor that it will pick up.
In a cast iron pan I sear the thighs (you can use breasts if you prefer) and then place them onto a baking sheet with broccoli florets. The pan goes directly into the same oven as the rice for 35 to 40 minutes until the chicken reaches 165°F.
The meal can be portioned into five separate meals. Depending on your schedule you can pack these and take them for lunch or take a portion out each night and transform it into a new dinner.
Check out the video of me preparing this recipe on Sun Valley Rice and Gen Ji Mai websites and social media.
Butter Brown Rice and Chicken Meal Prep
1/4 cup olive oil, plus more for greasing
1/2 cup chopped parsley
1 lemon, zest and juice
3 cloves garlic, minced
5 bone-in chicken thighs with skin
1 1/2 cups Gen Ji Mai whole grain brown rice
1/2 medium onion, chopped
1/2 cup (1 stick) butter, cut into pieces
2 cups chicken stock
1 head broccoli florets
salt & pepper
- In a gallon ziplock bag, combine olive oil, parsley, lemon zest and juice, garlic, chicken, and 1 teaspoon each of salt and pepper. Seal the bag and remove any excess air. Massage marinade into chicken. Allow to marinate in the refrigerator for at least 15 minutes or overnight.
- Preheat oven to 350°F. In a 9x9-inch baking dish, combine brown rice, onion, butter, and chicken stock. Cover tightly with aluminum foil. Bake for 60 minutes or until rice is tender. Halfway through cooking, remove the foil to fluff rice with a fork. Cover again with foil.
- Meanwhile, heat a large skillet over high heat. Using about 1 tablespoon olive oil in the bottom of the pan, sear the chicken thighs skin-side down, about 4-5 minutes per side. Remove from skillet and place onto a baking sheet. Add broccoli florets and season with more olive oil, salt, and pepper. Bake in the same oven as rice for about 35-40 minutes, or until the chicken reaches an internal temperature of 165°F and broccoli is tender.
- Try turning this meal into stir-fry, wraps, or a grain bowl.