Watch This if you're bored of Chicken and Rice - Meal Prep in Under 20 Minutes

Ingredients

• 240 g Long Grain White Rice (washed until water runs clear, divided equally among dishes)
• 600 g Chicken Breast (skinless, boneless, cut into bite‑size pieces with kitchen scissors)
• 2 pieces Chicken Stock Cubes (dissolved in hot water for rice cooking liquid)
• 500 ml Water (2 × water per rice weight; 125 ml per dish)
• 1 packet Fajita Seasoning Packet (use about half per fajita dish (≈10 g))
• 2 tbsp Pre‑chopped Garlic & Chili Mix (laser brand, adds flavor without extra chopping)
• 1 cup Bell Peppers (mixed colors, diced; used in fajita and other dishes)
• 1/2 cup Sweet Corn (canned, drained)
• 1 large Onion (diced; shared across all dishes)
• 1 tsp Dried Oregano (for lasagna‑style chicken)
• 2 sprays Spray Olive Oil (aerosol spray to help herbs stick; low‑calorie option)
• 200 g Tomato Paste (used in lasagna and butter chicken base)
• 200 g Greek Yogurt (5% fat) (base for creamy sauces and lasagna topping)
• 48 g Mozzarella Cheese (sliced for lasagna topping)
• 17 g Cheddar Cheese (grated for fajita topping)
• 1/4 fruit Avocado (diced, added to fajita dish after baking)
• 2 tsp Paprika (used in Bang Bang and Butter Chicken)
• 1 tsp Garam Masala (key spice for butter chicken)
• 10 g Sweet Chili Sauce (for Bang Bang sauce)
• 10 g Sriracha (for Bang Bang sauce)
• 10 g Avocado Oil Mayo (Dr. Willis brand, used in Bang Bang sauce)
• 14 g Butter (adds richness to butter chicken base)
• 1 medium Carrot (diced for lasagna and butter chicken)
• 1/2 cup Mushrooms (sliced for lasagna dish)
• 1 small Shallot (finely chopped for lasagna dish)
• 1 cup Tenderstem Broccoli (chopped for Bang Bang dish)
• to taste Salt
• to taste Black Pepper

Instructions

1. Wash and Portion Rice

   Rinse the 240 g of rice under cold water until the water runs clear. Divide the washed rice evenly into the four glass baking dishes.

   Time: PT5M

2. Add Stock Water to Rice

   Dissolve 2 chicken stock cubes in 500 ml hot water. Pour 125 ml of the stock‑water mixture over the rice in each dish.

   Time: PT3M

3. Cut Chicken

   Using kitchen scissors, cut the 600 g of chicken breast into bite‑size pieces and separate into four equal piles (one for each flavor).

   Time: PT5M

4. Season Fajita Chicken

   In a mixing bowl, combine the fajita‑dish chicken pieces with half of the fajita seasoning packet and 1 tbsp of pre‑chopped garlic‑chili mix. Stir until evenly coated.

   Time: PT3M

5. Add Fajita Veggies

   Fold diced bell peppers, sweet corn, and half of the diced onion into the fajita chicken mixture, then spread over the rice in its dish.

   Time: PT2M

6. Season Lasagna Chicken

   In a separate bowl, toss the lasagna‑dish chicken with dried oregano, a pinch of salt & pepper, a quick spray of olive‑oil, and 2 tbsp tomato paste. Mix well.

   Time: PT3M

7. Prep Lasagna Veggies

   Finely chop carrot, shallot, and mushrooms. Add them to the lasagna chicken bowl and stir.

   Time: PT5M

8. Assemble Lasagna Dish

   Spread the rice in the lasagna dish, top with the chicken‑veggie mixture, dollop Greek yogurt around, and sprinkle extra oregano.

   Time: PT2M

9. Season Bang Bang Chicken

   Combine the Bang Bang chicken pieces with paprika, garlic‑chili mix, salt, pepper, and a drizzle of sweet chili sauce. Mix thoroughly and set aside to marinate.

   Time: PT3M

10. Prep Bang Bang Veggies

    Chop tenderstem broccoli, remaining onion, and a few bell pepper strips. Add to the Bang Bang chicken bowl and stir.

    Time: PT4M

11. Assemble Bang Bang Dish

    Layer the rice in the Bang Bang dish, then spread the chicken‑veggie mixture on top.

    Time: PT2M

12. Marinate Butter Chicken

    Toss the butter‑chicken pieces with paprika, garam masala, salt, pepper, and 50 g Greek yogurt. Let sit for 5 minutes.

    Time: PT5M

13. Prepare Butter Chicken Base

    In the butter‑chicken dish, combine the rice with the remaining tomato paste and 14 g butter, mixing until butter melts into the rice.

    Time: PT3M

14. Add Butter Chicken Veggies

    Stir diced carrots and the remaining half of the onion into the butter‑chicken rice base.

    Time: PT2M

15. Assemble Butter Chicken Dish

    Place the marinated butter‑chicken pieces on top of the rice‑vegetable mixture.

    Time: PT2M

16. Preheat Oven

    Set the oven to 180°C and allow it to preheat.

    Time: PT5M

    Temperature: 180°C

17. Bake All Dishes

    Place all four glass dishes on the middle rack and bake for 40 minutes, or until the chicken reaches an internal temperature of 75°C.

    Time: PT40M

    Temperature: 180°C

18. Add Final Cheese Toppings

    Remove dishes, grate cheddar over the fajita dish and slice mozzarella over the lasagna dish. Return to oven for 5 minutes to melt cheese.

    Time: PT5M

    Temperature: 180°C

19. Cool and Store

    Allow dishes to cool for 5 minutes, then cover each dish with foil or a lid and store in the refrigerator.

    Time: PT5M

Nutrition Facts

Calories

620

Protein

45 g

Carbohydrates

70 g

Fat

15 g

Fiber

6 g

Ingredient Substitutions

• Instead of Long Grain White Rice: Basmati rice, Jasmine rice
• Instead of Chicken Breast: Turkey breast, Chicken thighs
• Instead of Chicken Stock Cubes: Low‑sodium broth, Bouillon powder
• Instead of Fajita Seasoning Packet: Homemade fajita spice blend
• Instead of Pre‑chopped Garlic & Chili Mix: Fresh minced garlic and chopped chili
• Instead of Bell Peppers: Any sweet pepper
• Instead of Sweet Corn: Frozen corn
• Instead of Dried Oregano: Italian seasoning
• Instead of Spray Olive Oil: Light brush of regular olive oil
• Instead of Tomato Paste: Tomato sauce
• Instead of Greek Yogurt (5% fat): Low‑fat plain yogurt
• Instead of Mozzarella Cheese: Provolone, Monterey Jack
• Instead of Cheddar Cheese: Mexican blend cheese
• Instead of Avocado: Guacamole
• Instead of Paprika: Smoked paprika
• Instead of Garam Masala: Curry powder
• Instead of Sweet Chili Sauce: Honey sriracha
• Instead of Sriracha: Chili garlic sauce
• Instead of Avocado Oil Mayo: Regular mayo
• Instead of Butter: Margarine
• Instead of Carrot: Parsnip
• Instead of Mushrooms: Portobello, cremini
• Instead of Shallot: Red onion
• Instead of Tenderstem Broccoli: Regular broccoli florets

Equipment Needed

• Glass Baking Dishes
• Mixing Bowls
• Kitchen Scissors
• Digital Kitchen Scale
• Oven
• Grater (optional)
• Spoon / Measuring Spoon
• Dishwasher or Sink

Critical Steps — Do Not Skip

• Washing rice thoroughly to avoid clumpy texture
• Cutting chicken with scissors to minimize board cleanup
• Marinating butter chicken with yogurt and spices
• Baking at the correct temperature (180°C) for full cooking
• Adding cheese at the end and melting briefly

Chef Tips from the Video

• Glass dishes retain heat evenly and won’t melt like plastic.
• Use pre‑chopped garlic‑chili mix to save time and avoid extra chopping.
• Aerosol oil spray gives flavor with minimal calories.
• Greek yogurt adds protein and creaminess without the fat of sour cream or heavy cream.
• If you prefer a spicier kick, add extra sriracha to the Bang Bang sauce.

Troubleshooting

Storage

Refrigerator: Cover each dish and store up to 4‑5 days.

Freezer: Freeze individual portions in airtight containers for up to 1 month; thaw before reheating.

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

Make-Ahead Tips

• Assemble all four dishes and refrigerate; add cheese just before the final 5‑minute melt.
• Store sauces (Bang Bang, avocado) in separate small containers to keep toppings fresh.
• Reheat individual portions in the microwave for 2‑3 minutes, stirring halfway.

Frequently Asked Questions