Meal Prep Buffalo Chicken Rice Bowls | Under 500 Calories, 37g Protein

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INGREDIENTS
4 lbs (1816 g) boneless skinless chicken thighs
2 tbsp (16 g) chili powder
4 tsp (12 g) salt
2 tsp (6 g) pepper
6 cups (900 g) cooked rice
4 medium (800 g) zucchini
16 oz (454 g) mushrooms
1 medium (200 g) onion
1 cup (112 g) cheddar cheese shredded
4 tbsp (60 g) olive oil
8 tbsp (120 g) buffalo sauce

INSTRUCTIONS

FOR THE RICE
1. Cook enough rice to yield 6 cups of cooked rice. 1 cup of dry rice will make around 2-3 cups of cooked rice depending on what kind you use.

FOR THE CHICKEN
2. In a large bowl add the chicken, a bit of oil, chili powder, salt, and pepper. Toss to coat.

3. You can cook your chicken however you like. I baked mine at 425°F for 10 minutes and then broiled it on the top rack for 5 minutes to develop color. Cut into 1 inch pieces. If you would rather pan fry it follow the instructions in the next step.

4. Heat a grill pan or a skillet over medium high heat and add some oil. Cook the chicken thighs for 4-5 minutes on each side. Cut them into a large dice and return to the pan to develop color.

FOR THE VEGETABLES
5. Wash and cut your zucchini into a small dice and mushrooms into a large dice. Cut the onion into a small dice.

6. Heat a large skillet over medium high heat. Add oil and saute the onions for a couple of minutes.

7. Add in the zuchinni and cook until soft.

8. Add a bit more oil and add in the mushrooms, season with salt to help bring out the water. Allow them to cook and develop color.

9. Measure out 6 cups of cooked rice and add to a large bowl. Mix in the chicken, vegetables, cheese, and buffalo sauce. Season with salt and pepper to taste.

PLATING
10. This recipe makes 10 servings. Divide your ingredients evenly 10 ways.

Calories: 448kcal | Carbohydrates: 29g | Protein: 37g | Fat: 21g

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[cupofrice]

Need more straight forward 5 minute content like this, I don't want to hear the person talk about their day... Instant subscribe!

[theRedskull]

I’d like to say that the attention to detail, the tbsp and grams, and the information about calories were really well done. Thanks for the recipe!

[SignedDiamond]

Swapped out the zucchini for fresh baked broccoli. It started falling apart into the rice when mixed giving it a dense and filling feeling. Tasted fantastic.

[peder]

The comments are not lying guys! This is incredibly easy and delicious. I made a week of this and plan on making a second week tomorrow. This is delicious, I decided to throw in a medium bell pepper, not sure if I felt its presence when I was eating it. I am not a fan of zucchini normally, you can't even taste it in this recipe. I will be eating this for lunch for the entirety of my cut.

[lovebb]

Been prepping these for 3 weeks now and still love them. For the ranch lovers out there I mix ranch seasoning with non fat Greek yogurt and drizzle on top 👌

[WEAPONX]

This is the first meal prep video I think I have ever seen where the person cares about the flavor. I saw one where some guy cut up some raw chicken into cubes and just piled it up in small piles on a baking sheet and pulled it out of the oven and the individual piles just stuck together and had no color.. It was gross. But the browning of the chicken and the caramelizing of the onions would add a lot of flavor to this. I am glad to see I found a video where someone actually cares about the cooking process.

[nolanrux]

My coworkers always salivate and envy over the meals I bring to work inspired by your meal-prepping! Save loads of money and the food is always 10x better than greasy take out!

[NerreraFightStories]

Finally made this after having it bookmarked for like a year. I never cook anything beyond absolute basics and my kitchen now looks like a warzone but eating this and wow it tastes unreal! Given me confidence to cook more things

[blated_]

Honestly most meal prep videos are useless and ignore the weights, time to cook etc. but this has everything, and it's delicious. Thank you, I'll be sure to try out your other meal prep recipes!

[Marc]

I have done this the last two weeks for work. For what ever reason it really keeps good. The last day taste like the first.

[Sidoxenized]

Just made this, added a bit of low fat greek yogurt to the marinade and made a yogurt, lime and ranch seasoning mix to drizzle on top. Its delicious

[paulchime]

I want to say that I’ve made this several times. It hits all the spots for me. It’s flavorful, filling, easy to make and best of all I can make it all and clean up in under an hour. Thanks for the vid!

[ajbarnes]

Instant subscribe. So refreshing to see a YouTuber just get straight to the point, and have quality content to boot. Definitely trying out this recipe, with a couple of slight modifications (chicken breast for example).

[derickgoodson]

Keep coming back to this. One of the better meal prep videos for sure

[samueldunlevy]

I’ve been cooking my thighs this way exactly for 2 years now and I don’t think I’ll ever change! Insanely easy, and done perfect every time

[erickjuarez]

Wow stuff like this is exactly what I was looking for as I’ve gotten way to tired of making the same single serving every night so the meal prep version is absolutely amazing please make more !

[qondara]

This is probably the best meal-prep video i've seen. Detailed yet concise and accurate. Hope to see more of these types of videos! Well done man!

[Charlay_Charlay]

I just made this but I used brown rice, sweet baby Rays buffalo sauce and chciken breast.

This is my new favorite meal prep for dinner or lunch.

[jcbullen]

Great recipe.

I take the mushrooms out and replaced with air fried broccoli.

I also split in half to make half as the recipe says and the other half as teriyaki chicken bowls. Half the chicken gets garlic powder, ground ginger and pineapple juice. Make the veggies and rice, then split that in half. Half gets the buffalo sauce, cheese and chicken as per the recipe. Other half gets the chicken, pineapple and a half cup of teriyaki sauce.

I freeze them all in zwilling medium glass containers with the zwilling vacuum pump. Works great!

[shailushai]

god thank you for not dragging this video on for 15 minutes like so many channels do. It's ridiculously irritating and you got so much information out while keeping it short and to the point. Really well made video, other than the missing footage lmao. Great recipe.