Rice - Meal Prep Ideas

Brown rice with chicken and broccoli (http://www.wholefoodsmarket.com/recipe/brown-rice-chicken-and-broccoli)

370 calories / 25g protein

I pair this with brown rice:

Hawaiian Chicken
3.0 tbsp(s) Garlic minced
16.0 oz(s), Boneless Skinless Chicken Breast
1.0 can Chunk Pineapple In Natural Juice
0.5 cup(s), Sweetener (I use Splenda)
2.0 tbsp(s), Kikoman low sodium soy sauce
1/2 cup White Vinegar, Distilled

Just dump all the ingredients in a crock pot (uncooked) on low for 8 hrs or on high for 4hrs. (I usually make this a night ahead and split it into individual containers for lunches during the week).

Servings 4.0

Calories Per Serving (before rice) 240
Total Fat 4 g
Sodium 340 mg
Total Carbohydrate 25 g
Dietary Fiber 1 g
Sugars 18 g
Protein 26 g

I know a lot like their rice with a bite to it, but if like me you like it soft and sticky, then use lots of spices and stock cubes, and take juices from other foods you cook, and mix them into your rice, plenty of liquid and cook rice till it soaks it all up.

I sometimes get some pitta, a few small new potatoes, soft sticky spicy rice, with mixed peppers and a touch of soy sauce, and stuff it all into the pitta, no butter or oil needed as the juices keep it all moist.

Though sometimes I do add a bit of extra virgin olive oil just to up my good fats, mono-unsaturates.

My "go-to" starch for my after workout meal. Takes literally 2 minutes to cook in microwave, fits my macros, and I could literally eat beans and rice 6 times a week on my own volition.

1 Uncle Ben's Brown Rice Bowl
1/2 Cup of Kidney or Tri Bean Blend (Simple Truth)
1 TBS Creole Mayo
1 Johnsonville Chicken Sausage
1 TBS Hot Sauce

470 Calories
63 Carbs
11 Fiber
16 Fat
25 Protein

Here are the ingredients.

Rotisserie Chicken
Wheat Tortilla
Spinach
Hummus(favorite flavor)
Instant brown rice from trader joes or the rice you're making
Avacado
Sriracha

Step 1) Spread Hummus on Tortilla
Step 2) Put Rice on Tortilla
Step 3) Add Spinach and Avacado
Step 4) Add Chicken
Step 5) Add the sauce
Step 6) Roll it into a wrap
Step 7) nomnomnomnomnomnom

Chick’n Rice Cupcakes –

Ingredients:
1.5 cups cooked brown rice, divided into 1/4 cup portions
(To cook brown rice boil just more than twice as much water as rice, then add rice and simmer covered for 30mins)
450grams (16 oz.) raw white chicken breast – finely diced (you may adjust portion size according to your diet needs)
1/3 cup low sodium chicken broth
1/2 cup cherry tomatoes – halved; chopped spinach (or you may use whatever veggies you like)
1/4 cup finely diced onion
2 tsp poultry seasoning (this is a blend of rosemary, sage, thyme, marjoram, black pepper)
2 tsp garlic powder
How to Prepare
1. Preheat oven to 350
2. Coat a 6 cup muffin pan with cooking spray. Set aside.
3. In a large bowl, combine chicken, chicken broth, tomatoes, spinach, onion, poultry seasoning and garlic powder. Stir to mix well.
4. Scoop ¼ cup brown rice into each muffin cup. Divide chicken mixture evenly into each of the 6 muffin cups and press down with back of spoon to pack down firmly over the rice.
5. Put in oven and cook for 25-30 minutes, or until top is lightly browned and chicken is fully cooked. Remove from oven and let cook for a few minutes before serving. Serve with a side salad (optional, calories not included). Enjoy and savor each one of your meals!
100% TASTE, 0% GUILT
NUTRITION DATA: Serving Size: 2 Cupcakes (the recipe makes 6 in total)
278 calories, 39 grams protein, 25 grams carbohydrates, 2.5 grams fat