Quick 30 Minute Meal Prep

Ingredients

• 1 kilogram Chicken Breast (Boneless, skinless; trimmed of excess fat, sliced into strips then diced to uniform pieces)
• 4 cloves Garlic (Grated on a microplane into a paste)
• 25 grams Fresh Cilantro (Divided into 10 g + 10 g + 5 g portions; roughly chopped, no large stems)
• 1 whole Lime (Zest grated on microplane; juice used for seasoning and sauce)
• 1 tablespoon Unsalted Butter (14 g; used for searing chicken (olive oil can replace))
• 2 teaspoons Onion Powder
• 1.5 teaspoons Smoked Paprika
• 1.5 teaspoons Ground Cumin
• 1 pinch Chili Flakes (Optional for extra heat)
• 1 pinch Salt
• 10 cracks Black Pepper (Coarsely cracked)
• 300 grams Jasmine Rice (Washed before cooking)
• 550 milliliters Chicken or Vegetable Stock (Low‑sodium)
• 0.5 cup Greek Yogurt (Plain, natural)
• 1 teaspoon Honey (Optional, adds subtle sweetness)
• 1 pinch White Pepper
• 3 whole Avocado (Use 2½ for the bowls; slice into thin strips; keep remaining half for later use)

Instructions

1. Trim and Dice Chicken

   Remove any excess fat or cartilage from the chicken breasts, slice into strips, then dice into uniform bite‑size pieces.

   Time: PT10M

2. Prepare Aromatics

   Grate the garlic cloves on a microplane into a paste, roughly chop the cilantro, zest the lime on the microplane, then cut the lime in half and squeeze out the juice.

   Time: PT5M

3. Season the Chicken

   In a large bowl combine the diced chicken, garlic paste, 10 g cilantro, lime zest, lime juice, 2 tsp onion powder, 1½ tsp smoked paprika, 1½ tsp ground cumin, pinch of chili flakes, a pinch of salt, and about 10 cracks of black pepper. Mix with clean hands or tongs until the chicken changes color and is evenly coated.

   Time: PT5M

4. Sear the Chicken

   Heat the Titanium Always Pan Pro over medium‑high heat, add 1 tbsp unsalted butter (or olive oil). When foaming, add the seasoned chicken in a single layer (cook in batches if necessary). Sear for 5‑6 minutes, stirring once halfway, until the chicken is cooked through and lightly browned.

   Time: PT6M

   Temperature: 375°F

5. Set Chicken Aside

   Transfer the cooked chicken to a plate and keep warm while you cook the rice.

   Time: PT2M

6. Cook the Cilantro Jasmine Rice

   In the same pan, add the washed jasmine rice, 550 ml chicken or vegetable stock, and a pinch of salt. Stir to loosen any browned bits from the chicken. Bring to a rapid boil, then cover with a lid, reduce heat to low, and simmer for 12 minutes without disturbing. After 12 minutes, turn off the heat and let the rice sit, still covered, for an additional 4 minutes.

   Time: PT16M

   Temperature: High to boil then low simmer

7. Make Tangy Lime Yogurt Sauce

   In a small bowl whisk together ½ cup natural Greek yogurt, 1 tsp honey (optional), 5 g cilantro, the grated garlic paste, 1½ tsp lime juice (≈1 tsp), a pinch of salt, and a pinch of ground white pepper until smooth. Refrigerate until serving.

   Time: PT5M

8. Fluff Rice and Add Remaining Cilantro

   Remove the lid, fluff the rice with a fork, and stir in the remaining 10 g cilantro for extra fragrance.

   Time: PT2M

9. Assemble the Bowls

   Divide the rice evenly among the five 750 ml containers, placing it on one side. Add the seared chicken on the opposite side. Slice the avocados (use 2½ avocados total) into thin strips and distribute over the bowls. Keep the yogurt lime sauce in a small separate compartment or bottle; add just before eating.

   Time: PT5M

10. Cool and Store

    Allow the assembled containers to cool at room temperature for 15‑20 minutes, then seal and refrigerate. They keep up to 4 days in the fridge or up to 3 months frozen.

    Time: PT20M

    Temperature: RoomTemp

Nutrition Facts

Calories

664

Protein

54 g

Carbohydrates

50 g

Fat

20 g

Fiber

5 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey Breast
• Instead of Garlic: Garlic powder (1 tsp)
• Instead of Fresh Cilantro: Fresh Parsley
• Instead of Lime: Lemon zest + juice
• Instead of Unsalted Butter: Olive oil (1 tbsp)
• Instead of Onion Powder: Dried onion flakes
• Instead of Smoked Paprika: Regular paprika
• Instead of Ground Cumin: Coriander powder
• Instead of Chili Flakes: Ground cayenne pepper
• Instead of Black Pepper: Ground black pepper
• Instead of Jasmine Rice: Basmati rice
• Instead of Chicken or Vegetable Stock: Water with extra salt
• Instead of Greek Yogurt: Plain regular yogurt
• Instead of Honey: Maple syrup (1 tsp)
• Instead of White Pepper: Ground black pepper
• Instead of Avocado: Mashed avocado (for creaminess)

Equipment Needed

• Titanium Always Pan Pro
• Mixing Bowl
• Microplane Grater
• Chef's Knife
• Cutting Board
• Measuring Cups and Spoons
• Wooden Spoon or Spatula
• Whisk
• Lid for Pan
• 750 ml Meal‑Prep Containers (5) (optional)

Critical Steps — Do Not Skip

• Season the chicken evenly before cooking
• Sear the chicken until golden and fully cooked
• Cook the rice with stock and let it rest covered
• Prepare the tangy lime yogurt sauce
• Cool the bowls before refrigerating to prevent sogginess

Chef Tips from the Video

• Use a microplane for both garlic paste and lime zest – it releases maximum flavor with minimal effort.
• Scrape the browned bits (fond) from the pan after searing chicken; they infuse the rice with deep umami.
• If you like extra heat, increase the chili flakes or add a dash of hot sauce to the yogurt sauce.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight containers

Freezer: Up to 3 months; thaw in fridge before reheating

Room temperature: Do not store at room temperature for more than 2 hours

Make-Ahead Tips

• Store the yogurt lime sauce in a squeeze bottle and keep it refrigerated; add to the bowl just before eating.
• Keep avocado slices separate and add them after reheating to maintain texture.
• Portion the rice and chicken separately if you prefer a longer freezer life.

Frequently Asked Questions