Baked Chicken and Rice (Meal Prep)
Add 30 minutes inactive time for marinating the chicken. Bake chicken to an internal temperature of 165°F for food safety; resting 5 minutes helps retain juices. Cool all components fully before sealing containers to prevent condensation and sogginess. Storage: Refrigerate up to 4 days in airtight, microwave-safe containers. Reheat gently until hot. Broccoli doneness: Steam to tender-crisp (5–6 minutes) so it reheats well without getting mushy. Rice choice: Creole Dirty Rice will be spicier than Butter & Herb; choose based on spice preference. Greek yogurt swap: Nonfat or 2% Greek yogurt also works if you prefer a lighter marinade. Seasoning note: The listed No Salt Seasoning Blend adds flavor without sodium; use to taste on chicken or vegetables if desired.
Time: Prep: 15 mins, Cook: 25 mins, Total: 40 mins
Servings: 4
Ingredients
- 2 chicken breasts
- 1/2 teaspoon Tony Chachere’s Original Creole Seasoning
- 2 tablespoons Tony Chachere’s No Salt Seasoning Blend
- 1/3 cup full-fat Greek yogurt
- 1 box Tony Chachere’s Creole Butter and Herb Rice (or Tony Chachere’s Creole Dirty Rice)
- 2 crowns broccoli
Instructions
- Wash and dry the chicken breasts. In a large zip-top bag, mix the Greek yogurt with the Tony Chachere’s Original Creole Seasoning. Add chicken, seal, and massage to coat evenly. Refrigerate for 30 minutes to marinate.
- Preheat the oven to 450°F (232°C).
- Bake the chicken for 15–18 minutes, until the internal temperature reaches 165°F (74°C). Transfer to a plate, tent with foil, and rest 5 minutes before slicing.
- While chicken bakes, cook the boxed rice according to the package instructions.
- Wash and dry the broccoli, then cut into bite-size florets.
- Steam the broccoli in a steamer basket over boiling water for 5–6 minutes, depending on floret size.
- Allow chicken, rice, and broccoli to cool completely before packing.
- Assemble 4 meal prep containers: to each, add 1/4 of the cooked rice, 1/4 of the broccoli, and half of a chicken breast.