Meal Prep Buffalo Chicken Rice Bowls | Under 500 Calories, 37g Protein
HTML-код
- Опубликовано: 6 фев 2025
- Here is a link to my website where you can find the recipe for these Buffalo Chicken Rice Bowls: mealprepmanual...
Rice Cooker: amzn.to/3HQzPpr
Air Fryer: amzn.to/34znpDJ
Plastic Meal Prep Containers: amzn.to/3Hw5Tyu
Digital Scale: amzn.to/3ruhhW4
Chef's Knife: www.anrdoezrs....
8qt Stockpot: amzn.to/3gy3aIW
Wood Cutting Board: amzn.to/3ut7zFi
Plastic Cutting Board: amzn.to/3B7bJUB
Mixing Bowls: amzn.to/3J7RFUO
Metal Ramekins: amzn.to/3LbSkql
On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎
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
Affiliate Disclosure:
Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.
Need more straight forward 5 minute content like this, I don't want to hear the person talk about their day... Instant subscribe!
here you will find simple and healthy recipes, in a very short time
Thank you 🙏
LOL so true
Yup LOL. "I originally came up with this recipe when my moms parents were over feeding my niece. I noticed that they just didnt have any good ideas. I decided to call my brothers cousin to ask if he had any ideas. He and i visited costo. We got gas on the way there and washed the car. We walked over to the organic chicken aisle, but some fancy sweaters caught our eye. They were on sale. We each bought matching ones." ect ect ect. Lol
I just subscribed for the same reason. Guy just gives you information. Doesn't drag out the video. Love this.
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!
you're welcome 😎
Rice is empty calories not much nutrition to it
@@joshuamorris9050 carb
@@joshuamorris9050 Rice hardly has any calories
Only one detail is missing - Celsius / Fahrenheit temp for eu viewers. Great video tho
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.
haha that is the entire reason i started doing this meal prepping thing. I just got on youtube within the last year but I've been doing recipes since 2016. Back then the meal prepping community was almost exclusively body builders with plain chicken, rice, and broccoli and i couldn't take it any longer.
Glad you enjoyed the video 😎
@@TheMealPrepManual yah man. I’ve been having issues with losing weight and most of it is because any meal prep I have done has just been gross because I follow some RUclips videos, but this seems really promising and I’ll probably give it a try this week.
+ it is really changed how i think about healthy food , I used to think that cheese is panned in my meals , but now I’m surprised that we can add cheese and still the calories for the meal is good.
I might have seen that same video!
here you will find simple and healthy recipes, in a very short time
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.
How long did you bake the broccoli ?
@@blackmacgyver9965bake
@@blackmacgyver9965id personally steam it. It’ll hold up better
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
Just did the same thing and was thinking the same thing about the kitchen 😂😂😂😂
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 👌
Great tip. Thanks
Do you have a ratio of seasoning / yogurt or just eyeball it?
genius! thank you
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!
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!
Amazing 🤩
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.
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!
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!
Thank you for your support 😎
Instant subscribe. So refreshing to see a RUclipsr 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).
Thank you for your support 😊
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 !
Thank you, glad you enjoyed 😎
How Long can they Stay in fridge? Update: told in 4:48 thx brother
here you will find simple and healthy recipes, in a very short time
Keep coming back to this. One of the better meal prep videos for sure
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
You had me when you said “you know I hate vegetables” This is definitely what I need, I hate vegetables too but I am looking for healthy meals that I can hide vegetables in
Lol people are so mad at me for saying that too haha
Believe me, you can put veg front and foremost in the most tasty ways possible. Look up the chef Yotam Ottelenghi, dream food.
@@TheMealPrepManual I'm with Sam. I hate vegetables and that line alone makes me feel like I can trust your meals to my liking and possibly eat healthier.
@@JohnnyMotel99 🙄
Congratulations, you have the palette of a child. What adult doesn't like "vegetables"? 😂 It's literally MOST FOOD! 🙄
This video reminds me of the time when I was learning how to cook. I had just bought the diet plan (created it from Next Level Diet iirc) at the age of 22 and started preparing my own meals from the food I got in the plan. I was so motivated back then. I broke my barriers when it comes to amount of food I can eat in a day, resulting in noticeable gains for a newbie. I recommend everyone to take care of their diet first, the rest will come naturally.
As organisms that rely on nutrition to repair muscle and grow, you genuinely think diet can help? Thanks for the amazing recommendation... /S 🤦
🙌👍
@@nidclxvi well yes diets help when you stay away from the bad foods and eat lots of good nutritious foods. Also better gains than dirty bulking
@@R4MIREZ. you’re right man, it’s about eating clean foods to lose fat and getting enough nutrients to maintain muscle, such as the large amount of protein in this meal. Not sure why the guy commented in such a condescending fashion, but that’s RUclips for you. Hope all of y’all have a great day and achieve all of your fitness goals🙌🏼💪🏼
@@BL25x thank you 💪🏽💪🏽 you have a good day bro. Hope we all achieve our goals
Josh, I just meal prepped for the first time with this recipe. I feel so fulfilled and it tastes so delicious. Thank you for getting me started in the world of meal prepping!
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.
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.
I love this because your recipes rarely include dairy which is great for me, and when it does include dairy it’s easily substitutable. I hope you have a good day!!
I've just finished cooking my first batch and it's THE BOMB. Very tasty
Glad you enjoyed 😎
how much did cost
@@yohunter5426 everything
@@ZachJ1995 yes
@@yohunter5426 i just got everything to make 10 meals and the total price was about $25
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.
Idk how my algorithm brought me your page but, I'm thankful it did. The ONE time the algorithm works for me lol. I just did this recipe today, i loved it. Simple. Quick. Flavorful. Filling. I definitely will be doing a plethora of your recipes.
You are the goat. I always found cooking boring and stressing and your recipes are really easy and straight to the point
Just made half of this recipe and used an airfryer and absolutely love it. I usually hate mushrooms so I am surprised I dont mind them in this. Thank you for this recipe!
This is great, fast, tasty, and low calorie meal prep. Thank you for this. As someone who struggles with portion control I am going to definitely follow these recipes once I go shopping from here on.
You’re welcome 😎
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
Will you share the recipe you have for the yogurt drizzle?
@ just add until your ancestors tell you to stop, my child
I’ve made this 3 times for my son and myself. It’s FANTASTIC! We love it. Thank you
Made this tonight and my wife loved it! Thanks!!!
I followed the recipe exactly. The amount of Buffalo sauce was great for my wife - not overwhelming. (I do use a little extra buffalo sauce on my plate though.)
I did not bake the chicken, I just pan-fried it in olive oil - got it nice and brown. When I put it chopped back in the pan, it finished perfectly.
I did marinate the chicken for about 4+ hours.
I just made this for my first ever Meal Prep Sunday, and it came out REALLY well! We're looking forward to trying more of your recipes.
Exactly what I was looking for. Short video, yet filled with information. Food looks delicious too, something I feel a lot of meal prep videos lack in. Earned yourself a new subscriber - keep it up!
thank you 😎
I've made this a couple of times now, I sometimes top it with some of those dry/crunchy onions you can get.
It's absolutely delicious and so easy to make, and easy to change up with different veg or a different sauce if I wanted to. I really love the simplicity, low cost, health benefits and taste of your recipes. Most other recipes really fail in at least one of those but you always give recipes that excel in all of them. Thanks so much man, it's helped me A LOT recently where I am working 70-80 hour weeks and have almost no time to cook during the week.
What other vegetables would you recommend changing it up with?
What other sauces and vegetables have you used?
@@lukeadsit4049 I've made something similar with a sugar free BBQ sauce and it's absolutely fantastic. I used G Hughs Sugar Free Smokehouse BBQ sauce but I'm sure there are plenty of other brands depending on what you can find. Vegetable wise Broccoli, Peas, carrots and even some baked potatoes all go great with this. Broccoli is my personal favorite.
Just made this tonight. Working on getting into a better calorie deficit. I’m 235 pounds and I’m a forklift mechanic. It’s starting to get harder to get off the floor. 10/11 awesome work!
Probably my favorite meal. And yes you can freeze it. Just vac seal in meal size portions and thaw in water for 30 min before it goes in the microwave.
glad to hear that 😎
Josh, this was a fantastic recipe! I made a few alterations too, like added a bunch of smoked paprika to the chicken mix and sliced up a small red chilli and added to the vege mix. Next time I might add in some sweet pickled jalapenos too.
Find yourself a Hot Logic Mini for easy meal prep reheating. I love mine. It’s like a lunchbox that you plug-in. Heats and holds food.
👍👍
Sounds a lot like a microwave?
@@Morrisseyyy try carry around a microwave
@@Morrisseyyy it’s a hot plate in a lunchbox that plugs in but it really does a great job reheating food. A little like a slow cooker. It does take 60-90 minutes but it also holds food until you’d like to eat it.
here you will find simple and healthy recipes, in a very short time
Thanks so much Josh! As a bachelor who's very new in the kitchen your videos help a ton to save on eating out all the time. Much love brother
Great to hear 😎
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!
Instant subscribe, this video was awesome.
Direct, straight to the point, looks delicious, honest about the caloric spread and how (0 calories doesn’t actually mean 0 and why)
No long drawn out stories about backpacking through Europe and stumbling across this recipe, or how this one simple trick changed your whole fitness journey blah blah blah.
Thank you for just sharing your knowledge and not pandering for clicks.
Been eating this for months (I replaced white rice with brown rice) and I went from 150lbs to 130lbs. It was really difficult losing the last 10 pounds (I plateau’d) because I’m muscular, and have been exercicing 6 days a week for 3+ years. *THANK YOU!*
so glad to hear that, thanks for sharing 😎
This seems like such an easy recipe, I struggle with meal preps, I feel like the ones I've done always lack flavor and are just so bland! This looks amazing I will definitely have to try it, thank you!
Thank you 😎
@@TheMealPrepManual you're welcome! I'm actually making it this week I'm so excited to try it.
Try adding cardamom and cinnamon sticks to your rice
Honorable mentions are ghee and ginger
Extremely flavorful stuff
@@GeoMommy904 how was it?
@@alexcarufel2490 I really liked it! It was very good, I've made it twice now
Going on my 6th time cooking this tonight! I absolutely love it it’s delicious every time and always leaves me wanting more 😩
I dont usually meal prep like this, I usually just have my chicken marinating in the fridge and everyday I cook a batch for the day and day after, I might give your way a try. But Ive got to say, what really sold me on this video is your usage of grams and showing nutritional value per meal. If I was a guy that didnt know anything about meal prep and I stumbled upon this video, it would have saved me a lot of time trying to figure this out on my own. Big thumbs up and this video will DEFINITELY help people with their meal prep.
Thank you 🙏
I am a (ex) stoner who currently is going through cannabinoid hyperemesis syndrome. Look it up (please if you're a stoner, too, be careful!) but basically I haven't been able to eat anything non BRAT (Bread, Rice, Applesauce, Toast) since about a week ago. I really want to turn things around and use your recipes as a new addiction. Just looking at this food in my starving state makes me drool. Thanks for the recipes and inspiration and be careful out there folks
Made this for lunch this week. Outstanding Josh. Pushing your channel to all my friends/family that are interested in meal prepping or wanting easy new recipes!
I've always struggled with the meal side of staying healthy and you my friend just solved that problem. Subscribe!
😎😎
I definitely need to start meal prepping, so I think I'm gonna stick around because I like how informative and straight forward this video was! Good video, man! :)
FINALLY a short sweet simple straight to the point video without a senseless 10 minute intro, please make more, SUB
Mate I'm a chef and avid gym goer, and the attention to detail in your recipes is bloody marvellous 👌 Could you make these recipes more decadent? Easily. But that's not the point. Your channel is gold.
This video came up pretty randomly on my recommendation feed & I was very curious cause I saw Buffalo chicken rice containers. Which is interesting. I’ve always wanted to do meal prep like this & I love the details you put into this. Informative, presentable & sharing your personal opinions & takes is also heavily appreciated. I love it!
I got recommended this video and have since gone through and watched a few of your other ones. You are impressive. Your video format is quick and easy to follow, and you fit a lot of information in a short time frame.
I will be trying this one next week! :)
thank you so much and welcome aboard 😎
First time trying meal prep and I started with this recipe. Turned out amazing and saved a bunch of time and money from all the eating out I have been doing because lazy. Thanks for the great recipe, going to be doing a lot more of your recipes
Keep at it, not only will you see the positives of eating home cooked meals, but youll realize how expensive fast food gets. Try to cut sodas out they absolutely destroy a diet with the sugar intake
I made this even though i didn't think it would turn out tasty , but was encouraged by all the positive reviews. Boy was i wrong! its delicious, thank you
First channel I’ve seen just get straight to it and explained it very simply instant subscribe
I felt like I was falling off the wagon with my diet but this has given me a fresh take! Thanks!
Josh thank you for doing this in 5 minutes and also telling us the amount in grams! Apriciate it!
Like the video man. Quick, clean, and to the point. Recipe looked great.
Glad you liked it 😎
The meal prep itself is t quick tho. 😅
Best meal prep video I've seen! The only thing I woulda did different is weighed and distributed the chicken by itself and the rice and veggies. Then I woulda mixed it in the prep bowls
No fluff, no bs; straight to the point. Insta sub.
Thank you for this ! Absolutely delicious. Makes eating more fun. And it’s healthy! The chilli spice compliments well and the cheese is out of this world. Good meal
Glad you enjoyed it 😎
as someone who never cooks.. this actually looks pretty easy and quick. Looks tasty too. I'll have to give this a try.
When I tell y’all I made this Monday night for food prep. It’s FIRE 🔥 I used the air fryer since it’s only me and I let it sit in the seasoning for an hour. Highly recommend making it again for food prep for next week!
Whoop whoop, so glad you enjoyed it 😎
His description of eating vegetables is spot on! being a picky eater myself, he explains it very well!
From the start I know this is going to be good. (1) Clear and straight to the point (2) You provide measurements in volume and in weight, using both metric and imperial. Well done! Definitely going to check out more of your content. Subscribed.
I've already got my meal prep all figured out, but maybe this is something I'll haev to throw into the rotation! Thanks for the high quality content -- great camera work, delicious recipe, and extra points for using chicken thighs instead of chicken breast!
CHICKEN BREASTS ARE FOR LOSERS
These are so good! Swapped the mushrooms for roasted cauliflower (easy to cook at the same time as the chicken!), was delicious. Also added a light drizzle of thinned out blue cheese dressing on top, which really took them over the top.
Thank you so much! Straightforward video and the recipe is exactly what I was looking for. Swapped out the buffalo sauce for some spicy garlic sauce I made.
sounds awesome 👍
I agree - love the format of this video
I’ve eaten this same meal for months now on and off from other preps! I love it so much thank you! We need more of this stuff!
Some of the best vids on prep. Clear, simple and straight to the point. Videos are never drawn out. Great job.
One of my favourites. So good, so easy
Glad you enjoy it 😎
is this a good meal prep for my weight loss journey? i would love to get feedback.
yes
Looks awesome, going to try this one out for work lunches next week
😎😎😎
I'll be doing this BUT... I like to wash the starch from the rice. I rinse it afterwards too, helps it separate. Totally agree tho, rice cooker is a must. Equal parts water/rice.
I made this and it was delicious! Only thing I did different was add a little smoked paprika to the chicken. I cooked my chicken in the air fryer.
Wow! Those look really good and simple to make. Just started my journey recently and meal prep looks like the way to go. Your vid was easy to follow. Subbed.
thank you 😎
If you’re not a fan of mushrooms would you recommend switching it out for something else like broccoli or just removing it entirely? I’m definitely not a mushroom/carrot guy
I usually switch between brocoli and hericotes verts instead of zucchini(in your case mushroom) you can boil them then sauté them for a little extra flavour, not necessary but it adds texture to them. :)
Whatever vegetables you prefer could easily be swapped 🙌
I just made this today and it was so damn good! 🤤 Thank you for the recipe!
Glad you enjoyed it 😎
After 30 seconds, I subscribed. Thank you for these types of straight to the point videos...top shelf !
You just made me not scared to start. After ten years. Thank you.
When reheating is the rice ok? Or do you recommend to add a tablespoon of water in? Love the videos, you have helped me massively.
Try an ice cube. I find it works great, and if it hasn't melted completely, I just throw the ice in the sink afterward.
Yes, I have been eating leftover rice for 28 years. Never once had an issue. I use calrose rice that I cook in a rice cooker. If yours is dry, an ice cube or a couple of drops of water will help 👍
Does anyone else see a the chicken in the shape of a lamb at 2:52 (bottom right)? Im terrified. Might go vegan
Bottom right corner I see it 😅😅😅
Pro tip, don’t measure your veggies just eat as many of them as you can.
🙌👍
Bro actually curls his fingers while cutting. Thanks for showing people the right way
made it and loved it. My wife and I are new to meal prep and we've found this channel really helpful.
5 minutes, straight to the point, looks delicious, you got yourself a new subscriber
Since i know your channel i'm addicted to meal prep . It saves so much time!!!
I’ve cooked this for my family twice now (chicken is baking as I type this) and wow thank you for helping me incorporate healthy food into our lives :-)
Just made this. It’s FIRE!! So good! and I usually hate vegetables but done like this, I really enjoy it. Used Smoked Paprika instead of chili powder and some extra onions. Great recipe.
Glad you enjoyed 😎
Made this and loved it. Will make again. Subbed red bell pepper in instead of the mushroom as we aren’t huge fans. Thanks a million for this recipe!
Made this with chicken breast instead and added fresh chili's to the mix. So good and keeps me feeling full for 3-4 hours.
Just made this BANGER of a recipe. Needless to say, it slaps. 10/10.
The best channel I’ve come across! Thank you for the air fryer tips 🙌🏼
These convenient meals are the best
my girlfriend and I did these exactly to your instructions two nights ago. THey turned out awesome. Thanks for providing such great content on here. Love it!
Doing this one for the 2nd time now. One modification I make is, I sear the thighs in the pot and cook the veggies in the same pot to get the flavor.
Finally! A channel worth watching about meal preps! You were very detailed with the measurements on the ingredients. Video very well put together. Earned yourself a subscriber 🤙🏾
This was delicious. Only things I did differently were halving the total quantity and omitting the mushrooms. 9.2/10
I've sent this channel to my wife. Lol this is the best.
First video I’ve seen on meal prepping that accurately checked all the boxes I’m looking for. Thanks a lot brother, really appreciate it
I love this , easy to make , doesnt require any fancy spice or food , I can make this within an hour and be done with it . Plus I love how you get right to the point.