Meal Prep Buffalo Chicken Rice Bowls

Ingredients

• 4 pounds Boneless Skinless Chicken Thighs (cut into bite‑size pieces after cooking)
• 1 tablespoon Olive Oil (for coating chicken)
• 4 teaspoons Salt (kosher or table salt)
• 2 teaspoons Black Pepper (freshly ground)
• 2 tablespoons Chili Powder (adds mild heat to chicken)
• 1 medium Sweet Onion (diced)
• 1 pound Mushrooms (sliced)
• 4 medium Zucchini (diced large (or small for finer disguise))
• 6 cups Long Grain White Rice (cooked, fluffed; about 900 g)
• 1 cup Cheddar Cheese (shredded sharp cheddar)
• 0.5 cup Buffalo Sauce (Frank's) (zero‑calorie brand preferred)
• 2 tablespoons Olive Oil (for sauté) (for cooking vegetables)

Instructions

1. Cook Rice

   Rinse 2 cups of dry rice, add the appropriate water to the rice cooker, and start the cycle.

   Time: PT5M

2. Let Rice Cook

   Allow the rice cooker to finish its cycle (about 20 minutes).

   Time: PT20M

3. Season Chicken Thighs

   In a large bowl combine chicken thighs with 1 tbsp oil, 4 tsp salt, 2 tsp pepper, and 2 tbsp chili powder. Toss until evenly coated.

   Time: PT5M

4. Preheat Oven & Sheet Pan

   Preheat the oven to 425°F and place the sheet pan inside to heat up.

   Time: PT5M

   Temperature: 425°F

5. Bake Chicken

   Carefully remove the hot sheet pan, spread the seasoned chicken in a single layer, and bake for 10 minutes.

   Time: PT10M

   Temperature: 425°F

6. Broil Chicken

   Switch the oven to broil, move the pan to the top rack, and broil until the tops are deeply browned, about 5 minutes.

   Time: PT5M

   Temperature: Broil

7. Rest & Dice Chicken

   Remove the chicken, let it rest for 5 minutes, then cut into large dice.

   Time: PT5M

8. Dice Vegetables

   While the chicken cooks, dice the onion, slice the mushrooms, and dice the zucchini into uniform pieces.

   Time: PT10M

9. Sauté Vegetables

   Heat 2 tbsp oil in a large pot over medium heat. Add onion first; sauté until softened and lightly colored, then add zucchini, cook a couple of minutes, followed by mushrooms. Season with salt and pepper and cook until all vegetables are softened.

   Time: PT7M

   Temperature: Medium

10. Assemble Bowls

    Add the cooked rice to the pot, break up any clumps, stir in shredded cheddar until melted, then fold in the diced chicken and pour in ½ cup buffalo sauce. Mix until everything is evenly coated.

    Time: PT5M

11. Portion & Store

    Divide the mixture into 10 airtight containers, let cool slightly, then refrigerate. For longer storage, freeze in a single‑serve portion.

    Time: PT5M

Nutrition Facts

Calories

448

Protein

37 g

Carbohydrates

45 g

Fat

12 g

Fiber

3 g