Meal Prep Made Easy 4 Days of Pulled Chicken Grilled Onions Peppers and Brown Rice Recipe

Looking to eat healthier without spending hours in the kitchen? Meal prepping is your answer! It’s a fantastic way to save time, eat better, and cut down on food waste. This recipe for pulled chicken, grilled onions, peppers, and brown rice is simple to make and provides four nutritious meals you can enjoy throughout the week. With just a little effort, you can have delicious meals ready to go in no time.

In this guide, we will walk you through all the ingredients and the step-by-step instructions necessary to prepare four days' worth of this tasty dish. Let’s get started!

Ingredients

To kick things off, gather the following ingredients:

For the Pulled Chicken:

• 2 lbs boneless, skinless chicken breasts

• 1 cup chicken broth

• 1 tablespoon olive oil

• 1 tablespoon garlic powder

• 1 tablespoon onion powder

• 1 tablespoon smoked paprika

• 1 teaspoon salt

• 1 teaspoon black pepper

• 1 teaspoon cayenne pepper (optional for heat)

  
  

For the Grilled Onions and Peppers:

• 2 large bell peppers (any color)

• 1 large onion

• 2 tablespoons olive oil

• Salt and pepper to taste

  
  

For the Brown Rice:

• 2 cups brown rice

• 4 cups water or chicken broth

• 1 teaspoon salt

  
  

Optional Toppings:

• Fresh cilantro

• Lime wedges

• Avocado slices

  
  

With these ingredients, you’ll be set to create a delicious meal you can enjoy in various ways all week long.

Cooking Instructions

Step 1: Prepare the Pulled Chicken

1. Season the Chicken: Start by mixing the garlic powder, onion powder, smoked paprika, salt, black pepper, and optional cayenne in a bowl. Rub this flavorful mixture over the chicken breasts until evenly coated.

2. Cook the Chicken: Place the chicken breasts into a slow cooker and pour the chicken broth over them. Cook on the low setting for 6-8 hours or on high for 3-4 hours until the chicken is tender and easy to shred.

3. Shred the Chicken: After cooking, remove the chicken from the slow cooker and shred it with two forks. Return the shredded chicken to soak up the garlic and spices in the remaining juices.

   
   

Step 2: Grill the Onions and Peppers

1. Slice the Vegetables: While your chicken cooks, slice the bell peppers and onion into thin strips.

   
   

2. Heat the Oil: In a large skillet, warm the olive oil over medium heat.

   
   

3. Cook the Vegetables: Add the sliced onions and peppers to the skillet, seasoning them with salt and pepper. Sauté for about 10-15 minutes, stirring occasionally, until the vegetables are tender and slightly caramelized. Studies show that caramelized vegetables can enhance their nutritional profile, making them an excellent addition to your meal.

   
   

Step 3: Cook the Brown Rice

1. Rinse the Rice: Start by rinsing the brown rice under cold water, which helps remove excess starch and ensures it cooks evenly.

   
   

2. Cook the Rice: In a medium saucepan, combine the rinsed rice, 4 cups of water or chicken broth, and salt. Bring to a boil, then cover and reduce the heat to low. Let it simmer for about 45 minutes, or until the rice is tender and the liquid is absorbed.

   
   

Step 4: Assemble the Meal Prep Containers

1. Portion the Ingredients: After everything is cooked, it’s time to assemble your meals. In each meal prep container, place a serving of brown rice, a generous portion of pulled chicken, and a scoop of grilled onions and peppers. This should yield enough for four meals, with each meal containing an estimated 30 grams of protein and plenty of vegetables.

2. Add Optional Toppings: Enhance your meals with fresh cilantro, lime wedges, or avocado slices for added flavor and healthy fats.

   
   

3. Store in the Fridge: Seal the containers and store them in the refrigerator. Enjoy these meals over the next four days.

   
   

A delicious meal prep container filled with pulled chicken, grilled onions, and peppers

Tips for Successful Meal Prepping

• Use Quality Containers: Good meal prep containers should be microwave and dishwasher safe. Investing in high-quality containers will make reheating and cleaning easy.

• Mix and Match: Customize your meal by adding different vegetables or spices. For a low-carb option, replace brown rice with quinoa or cauliflower rice. This flexibility can keep your meals exciting and flavorful.

  
  

• Stay Organized: Label your containers with the date and contents. This simple step helps you keep track of what you have already prepared and when to consume it.

  
  

• Reheat Properly: Ensure that your meals are heated thoroughly before eating to maintain food safety. A good rule of thumb is to heat to at least 165°F to be safe.

  
  

Wrapping Up

Meal prepping can truly be transformative for anyone looking to eat healthier and save time during a busy week. This mouthwatering recipe for pulled chicken, grilled onions, peppers, and brown rice is not just easy to prepare; it's also versatile and packed with flavor.

By following the steps outlined above, you can create four days' worth of satisfying meals that will keep you energized and satisfied. So gather your ingredients, roll up your sleeves, and savor the benefits of meal prepping!

A colorful plate featuring grilled onions, peppers, and brown rice