Here’s a simple, clean, and protein-focused meal using boiled chicken, white rice, and plain Greek yogurt 🥣🍗—perfect for meal prep, recovery, or a light diet plan. I’ll break it down step by step.
Ingredients (1–2 servings)
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1–2 chicken breasts (skinless, boneless)
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½–1 cup white rice (uncooked)
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½–¾ cup plain Greek yogurt
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Salt and pepper (optional)
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Optional: herbs or spices for flavor (garlic powder, paprika, parsley, or turmeric)
Instructions
1. Boil Chicken
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Place chicken breasts in a pot.
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Cover with water (or low-sodium broth for more flavor).
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Optional: add a pinch of salt, garlic, onion, or herbs.
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Bring to a boil, then reduce to a gentle simmer.
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Cook 15–20 minutes (until internal temp reaches 165°F / 74°C).
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Remove, let rest 5 minutes, then shred or slice.
2. Cook White Rice
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Rinse rice under cold water until water runs clear.
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In a pot, combine rice with 2× the amount of water (e.g., 1 cup rice + 2 cups water).
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Optional: add a pinch of salt.
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Bring to a boil, then cover and reduce heat to low.
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Cook 15–18 minutes, then remove from heat and let sit covered 5 minutes. Fluff with a fork.
3. Serve with Greek Yogurt
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Place chicken and rice on a plate or in a meal prep container.
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Add plain Greek yogurt on the side or as a topping.
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Optional: drizzle yogurt with a small amount of lemon juice or sprinkle with paprika for flavor.
Tips & Variations
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Meal Prep: Store in airtight containers in the fridge for up to 3–4 days.
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Flavor Boost Without Calories: Add lemon zest, chopped fresh herbs, or a sprinkle of chili flakes.
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Macros-Friendly: This combination is high in protein, moderate in carbs, and low in fat.
I can also create a weekly meal prep plan using this combo with different seasonings or sauces that won’t spike calories but will keep it flavorful.