Paul’s Chicken & Rice

Brown rice + chicken thigh + broccoli + edamame

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This recipe comes to the blog courtesy of Paul. You may remember that chicken and rice is one of Paul’s favorite food combinations, so when we were trying to come up with a healthy lunch that fit within his nutritional goals it was a natural choice. Paul likes this lunch because it can be made in bulk, freezes well, and has a good ratio of protein, carbs and fat. We have a meal prep session once every two weeks or so to make a big batch.

This is Paul's standard lunch most weekdays.
This is Paul’s standard lunch most weekdays.

It’s also variable. You can use chicken breast or other meats, black beans or other legumes, or swap the broccoli for another vegetable. However, this is the version we make most often.

For storing and transporting these meals, we bought a 10-pack of the three-compartment containers you see in the photos. I can’t find the exact style on Amazon any more, but they are similar to the ones found here.

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Paul’s Chicken & Rice

Yield: 8

Calories per serving: 445

Fat per serving: 13 g

Carbs per serving: 44 g

Protein per serving: 36 g

Paul’s Chicken & Rice


  • 2 cups brown rice
  • 1 48-oz bag frozen chicken thighs
  • Garlic powder
  • Salt and pepper
  • Seasoning blend, optional (Paul likes Penzey’s Northwoods seasoning)
  • 4 cups frozen broccoli
  • 8 oz frozen edamame
  • Up to 1/2 cup low sodium soy sauce


  1. Cook the rice as directed on package instructions. When done, season with up to 1/4 cup soy sauce and set aside.
  2. Preheat the oven to 375F. Cover two baking sheets with foil and divide the frozen chicken pieces between them. Season each chicken thigh with garlic powder, salt, pepper and any other seasonings. Bake 45-50 minutes until the largest piece reaches an internal temperature of 165F. Set aside to cool for about 15 minutes.
  3. Meanwhile, divide the rice, broccoli and edamame between 8 lidded containers.
  4. Trim any bits of fat remaining on the chicken and toss the pieces into the bowl of a stand mixer equipped with the paddle attachment. Add up to 1/4 cup soy sauce and a splash of the chicken drippings from the pan, if desired. Run the mixer on low speed for a minute or two until the chicken shreds into pieces. Divide the chicken amongst the containers.
  5. The meals will last about 5 days in the fridge. Freeze any you won’t eat within that time frame. Reheat in the microwave.

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