High Protein Moroccan Chicken & Rice Meal Prep

Описание: This flavoured-packed meal prep is one of the best ways to turn boring chicken and rice into a meal that is full of flavour and protein

Calories: 510
Protein: 39
Carbohydrates:48
Fats:17

Ingredients:

Chicken:

900g untrimmed chicken thighs (1067 calories, 165g protein, 45g fat, 0g carbs)
25g mayonnaise (180 calories, 20g fat, 0g protein, 0g carbs)
3 tablespoons Moroccan spice blend

Yogurt Sauce:

100g light Greek yogurt (92 calories)
2 teaspoons Moroccan spice blend
20-30ml water (to thin sauce)

Rice:

300g basmati rice (1086 calories, 28g protein, 2g fat, 235g carbs)
10ml olive oil (82 calories, 10g fat, 0g protein, 0g carbs)
5 cardamom pods
½ teaspoon black peppercorns
½ teaspoon cloves
½ teaspoon turmeric
1 stick cinnamon
½ teaspoon salt
600ml water

For Cooking the Chicken:

5ml olive oil (41 calories, 5g fat, 0g protein, 0g carbs)

Instructions:

Prep the Chicken:

Start by trimming any excess fat from the 900g of chicken thighs.
Place the chicken thighs in a large bowl.
Add 25g of mayonnaise and 3 tablespoons of Moroccan spice blend.
Mix thoroughly to coat the chicken evenly. Set aside to marinate.

Make the Yogurt Sauce:

In a small bowl, combine 100g of light Greek yogurt, 2 teaspoons of Moroccan spice blend, and 20-30ml of water to thin the sauce.
Stir or shake until well combined and set aside.

Prepare the Rice:

Rinse the 300g of basmati rice three times, or until the water runs clear.
Heat 10ml of olive oil in a medium-sized pot over high heat.
Add 5 cardamom pods, ½ teaspoon of black peppercorns, ½ teaspoon of cloves, and ½ teaspoon of turmeric.
Lightly fry the spices for 30 seconds until fragrant, then add the rinsed rice.
Stir the rice to coat it with the spices, then add ½ teaspoon of salt and 1 cinnamon stick.
Pour in 600ml of water, stir, and bring to a boil.
Once boiling, cover the pot, reduce the heat to low, and cook for 10 minutes.
Turn off the heat and leave the rice to steam for an additional 5 minutes.

Cook the Chicken:

Heat 5ml of olive oil in a large frying pan over high heat.
Once the pan is very hot, add the marinated chicken thighs one at a time.
Cook for 2-3 minutes on one side until browned, then flip and cook for another 2-3 minutes.
Continue flipping and cooking for a total of 8-10 minutes, or until the chicken is fully cooked.
Remove the chicken from the pan and allow it to cool slightly before slicing into 1cm strips.

Assemble the Meal Prep:

Evenly distribute the cooked rice into 5 meal prep containers.
Add the sliced chicken strips on top of the rice.
Drizzle the yogurt sauce over the chicken in each container.