2-Meal Prep: Healthy Chicken Rice

I had the biggest chicken rice craving some time two weeks ago but I didn’t want to head out to the shops to get some.

Growing up, Mum will always make chicken rice on average once a month and my siblings and I will gather and have it with fried chicken and our favourite Lingham chilli sauce. One thing that stood out the most for me about her chicken rice? The fragrant ginger.

So I decided to experiment using the recipe I saw on Tastemade and tweak it to make it a tad healthier without losing the flavours.

And I have to say, this is probably one of the best recipes I’ve ever came up with (apart from the Tandoori Chicken one I had).

The trick to this dish is to go crazy with ginger. Okay, maybe not too crazy but just get it in. It makes the whole dish flavourful and yummy. I’ve also used chicken breast and the beauty of this dish is that you can cook it all in one pot. So amazing.

Of course, like all my meal prep recipes, you can either cook this for yourself or make it for your family, it’s up to you. I had enough chicken and rice for two serves so if you have a family of 8, feel free to adjust.

Give it a go and tell me how it was for you! All the best!

This recipe was inspired by Tastemade Hainanese Chicken Rice. I simply substitute some of it’s ingredients to make it more #bodybuilding, #fitness and #health friendly. 🙂

Healthy Chicken Rice Meal Prep

Serves – 2
Time needed – 45 mins
Cost – ~$3.40 per serve

Here’s what you need:

For the rice

• 1-2 cups brown rice (about 100g cooked per serve)
• 4 cups water (I used 2 cups for every cup of rice)
• 1 tsp olive oil
• 1 clove garlic, minced
• 3 cm young ginger, sliced
• 2-3 stalks spring onion, cut into 4 cms length
• 1 tsp sea salt
• 300g chicken breast

For the veggies

• 250g Chinese veggies (I used bok choy)
• 4-5 button mushrooms, sliced
• 1 tsp olive oil
• 1 tbsp garlic, minced
• 2 tbsp oyster sauce

For the black sauce

• 1 tbsp oyster sauce
• 1 tbsp liquid aminos
• 1 tbsp honey

For the chilli

• 1 tbsp sriracha
• 1 tbsp fish sauce
• 1 tbsp lemon juice

Here’s how you do it:

1. Begin by preparing all your veggies and chicken and set aside.
2. In a medium sized pot, heat on medium-high and add rice, water, oil, spring onion, garlic, ginger. Top it off with chicken and cover. Let it boil.
3. Once it starts boiling, reduce heat to low and let it steam for about 15 mins.
4. While waiting (and if you can multi-task), heat a non-stick skillet with oil.
5. Cook garlic until fragrant and add in Chinese veggies and mushroom. Stir fry for 1-2 mins before adding in oyster sauce.
6. Continue stir-frying for 1-2 mins and remove from heat.
7. Mix up your sauces and set aside.
8. Once the rice and chicken is cooked, separate into two different containers or serve hot.
9. Enjoy!

How much this costs:

*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. At the end of the day it’s possible to eat healthy without breaking the bank. Also, ~ denotes the items that should already be in your pantry for a long time or it’s a very small amount. I’ve also added $0.50 to the final amount for all the ~ items.

For the rice

• 1 cup brown rice $0.30
• 2 cups water
• 1 tsp olive oil $0.30
• 1 clove garlic, minced ~
• 3 cm young ginger, sliced ~
• 2-3 stalks spring onion, cut into 4 cms length ~
• 300g chicken breast $2.75

For the veggies

• 250g Chinese veggies (I used bok choy) $1.20
• 4-5 button mushrooms, sliced $0.80
• 1 tsp olive oil $0.30
• 1 tbsp garlic, minced ~
• 2 tbsp oyster sauce ~

For the black sauce

• 1 tbsp oyster sauce ~
• 1 tbsp liquid aminos $0.20
• 1 tbsp honey $0.20

For the chilli

• 1 tbsp sriracha $0.20
• 1 tbsp fish sauce ~
• 1 tbsp lemon juice ~

Total price = ~ $6.75
Price per serve = ~ $3.40

How much calories and macros:

Per 100g of rice + 100g chicken + 1/2 of veggies (without sauce)

Calories: 350, Protein: 37g, Carbohydrates: 29g, Fats: 10g Sugar: 3g