Hello friends, in today’s fast-paced life, everyone doesn’t have much time because everyone is busy with their work, such as the early morning rush to the office, children’s school, or tiredness in the evening. In such a situation, cooking fresh and healthy food every day becomes a big challenge.
But imagine if you could prepare meals for the entire week in advance and store them in the fridge, which would be both delicious and nutritious. That’s what we’re going to tell you about today. Today’s special dish, Sweet Chili Chicken and Rice Meal Prep, isn’t just a recipe; it’s a smart cooking hack that saves time and guarantees a healthy meal. So, what are you waiting for? Let’s make it.
What is Sweet Chilli Chicken and Rice Meal Prep
Sweet Chilli Chicken and Rice. This dish is made with a combination of sweet and spicy flavored chicken and soft rice, specially prepared for “meal prep,” which means you can make it once and then enjoy it comfortably for 3-4 days, whether for lunch or dinner.
The mild, sweet, and spicy taste of the sweet chilli sauce and the juicy texture of the chicken make it so delicious that you can eat it every day without getting bored, because once you eat it, you will want to eat it again and again.
Ingredients to make it
The most special thing about this recipe is that all the ingredients used to make it are very simple and easily available, hence there is no problem in making it and people can make it quickly.
For the chicken
- 500g boneless chicken (breast or thigh, whichever you prefer), cut into small cubes.
- 3-4 tablespoons sweet chili sauce (you can use any good brand from the market, but homemade sweet chili sauce is a game-changer; I’ll include the recipe below).
- 1 tablespoon soy sauce.
- 1 tablespoon olive oil or mustard oil.
- 1 teaspoon garlic-ginger paste.
- Juice of half a lemon.
- Salt and pepper to taste
For vegetables and other ingredients
- 1 cup basmati rice (or brown rice if health conscious).
- 1 bell pepper (red, yellow, or green), cut into thin slices.
- 1 onion, cut into thin slices.
- 1 carrot, cut into thin long sticks.
- Green cilantro or spring onion (for garnishing).
- Sesame seeds (optional, but great for crunch)
How to Make Sweet Chilli Chicken and Rice Meal Prep
Prepare the rice
Wash and cook the rice thoroughly. Remember, for meal prep, the rice should be slightly ‘al dente’, meaning it should not be overcooked but the grains should be separate. After cooking the rice, spread it in a large vessel so that it is easy to cool and only after it cools down will you mix the remaining ingredients in it.
Give chicken its sweet chilli flavour
In a large bowl, take all the chopped chicken cubes and add sweet chilli sauce, soya sauce, olive oil, garlic ginger paste, lemon juice, salt and pepper. Massage them all well. Let it marinate for at least 15 to 20 minutes. Now heat a non-stick pan or wok well. Add the marinated chicken in it and cook on medium flame till the chicken is cooked completely and its edges turn slightly golden brown. Do not over cook, otherwise the chicken will dry up. Take it out and keep it aside.
The Crunchy Power of Vegetables
In the same pan (in which the chicken juice is left), add onion and capsicum. Now fry them on high flame for two-three minutes so that they remain a little crunchy. Then add carrot sticks in it and stir for one more minute. After mixing everything well, take out the vegetables from the pan and keep them aside.
Mix everything together finally
Now, in the same large vessel where you have kept the cold rice, add the cooked chicken and vegetables. Now mix everything well with light hands. You will see how beautiful the color is coming. Now add green coriander and sesame seeds on top of it.
The right way to store
- Allow the food to cool completely to room temperature as placing hot food directly in the refrigerator creates moisture and may spoil the food.
- Divide into air-tight containers; this is perfect for three or four lunches a week.
- Keep everything in the fridge properly and then on the day you want to eat it, take it out in your lunch box in the morning before going to office or school.
Re-heating Tip : Before eating it, heat it in the microwave for a minute or two. If you don’t have a microwave at home, you can heat it by sprinkling a little water on a pan. By doing this the rice will taste fresh.
Conclusion
Sweet Chili Chicken and Rice Meal Prep is not a recipe but a smart cooking style that saves you time, money and health. You can easily make this recipe at home by following the steps given above and save yourself the tension of food planning for the whole week.
