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55g Protein Garlic Herb Chicken Meal Prep

Name: 55g Protein Garlic Herb Chicken Meal Prep
Yield: 5 servings
Ingredients: 1 kg (2.2 lbs) chicken thigh, diced; 2 teaspoons garlic powder; 2 teaspoons onion powder; 2 teaspoons dried oregano; 2 teaspoons smoked paprika; 2 teaspoons ground cumin; 1 tablespoon honey; 2 tablespoons tomato paste; Juice of 1 whole lemon; 2 tablespoons Greek yogurt; 1 tablespoon extra virgin olive oil; Salt and black pepper to taste; 1 tablespoon unsalted butter; 1 small brown or yellow onion, diced; Small pinch of salt; 2 teaspoons ground turmeric; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; 300 g (1.5 cups) basmati rice, washed; 600 ml (600 g) chicken stock; 100 g flat leaf parsley, finely chopped; 4-5 spring onions, finely sliced; 300 g tomatoes, quartered, seeds and pulp removed, and diced; Juice of 1 lemon; 2 teaspoons sumac; Small pinch of salt and black pepper; 1 tablespoon extra virgin olive oil; 250 g (1 cup) natural Greek yogurt; 1/3 cup Sriracha sauce; 2 garlic cloves, grated

Written by MealClip from a YouTube video. How it works

55g Protein Garlic Herb Chicken meal prep with chicken thigh, basmati rice and parsley.

YouTube video by Chef Jack Ovensmeat33 ingredients5 servings

Ingredients list

meateasylunchdinnerday to daymiddle easternaffordable30 to 60minmeal prepmeal prep

Chicken and Seasoning

1 kg (2.2 lbs) chicken thigh, diced

2 teaspoons garlic powder

2 teaspoons onion powder

2 teaspoons dried oregano

2 teaspoons smoked paprika

2 teaspoons ground cumin

1 tablespoon honey

2 tablespoons tomato paste

Juice of 1 whole lemon

2 tablespoons Greek yogurt

1 tablespoon extra virgin olive oil

Salt and black pepper to taste

Spiced Rice

1 tablespoon unsalted butter

1 small brown or yellow onion, diced

Small pinch of salt

2 teaspoons ground turmeric

1 teaspoon ground cumin

1 teaspoon smoked paprika

300 g (1.5 cups) basmati rice, washed

600 ml (600 g) chicken stock

Tabbouleh-inspired Salad

100 g flat leaf parsley, finely chopped

4-5 spring onions, finely sliced

300 g tomatoes, quartered, seeds and pulp removed, and diced

Juice of 1 lemon

2 teaspoons sumac

Small pinch of salt and black pepper

1 tablespoon extra virgin olive oil

Garlic Chili Sauce

250 g (1 cup) natural Greek yogurt

1/3 cup Sriracha sauce

2 garlic cloves, grated

1 teaspoon onion powder

1 teaspoon smoked paprika

5 cracks of black or white pepper

Cooking steps

Cooking Instructions

Chicken Preparation [00:25]

Place the chicken in a bowl and season with the spices, honey, tomato paste, lemon juice, Greek yogurt, olive oil, salt, and pepper.
Mix thoroughly and marinate for 20 minutes up to 48 hours.

Garlic Chili Sauce [01:11]

Mix the Greek yogurt, Sriracha, grated garlic, spices, salt, and pepper in a bowl. Store in the fridge until ready to serve.

Tabbouleh-inspired Salad [01:50]

Finely chop the parsley and spring onions.
Dice the tomatoes after removing seeds and pulp.
Combine ingredients with lemon juice, sumac, salt, pepper, and olive oil. Store in the fridge.

Spiced Rice [04:00]

Melt the butter in a pan, add the onion and a pinch of salt. Sauté for 4-5 minutes until soft.
Add the turmeric, cumin, and smoked paprika. Toast for 1 minute.
Add the basmati rice and coat with the spices.
Pour in the chicken stock and bring to a boil. Reduce heat to low, cover, and cook for 12 minutes.
Remove from heat and let sit covered for an additional 5 minutes.

Cooking Chicken [05:16]

Heat the olive oil in a pan over high heat.
Add the chicken in batches and cook for 8-10 minutes until done.

Assembly [06:13]

Fluff the cooked rice and distribute into 5 containers. Add the cooked chicken.
Serve with the Tabbouleh-inspired salad and the garlic chili sauce in separate containers to avoid sogginess during storage.