KCALORIES (PER SERVING)
450 kcal
Prepare this complete and balanced meal prep, perfect for those seeking healthy and tasty meals. With grilled chicken seasoned with paprika and lemon, fluffy brown rice, homemade beans, and crispy roasted veggies, it’s a practical option to take to work or gym. Yields 6 generous portions in just 140 minutes, easy difficulty and tested by Nestlé Recipes.
Brown Rice, Beans and Veggies
Ingredients
For the Brown Rice
- 1 tablespoon olive oil (15 ml) – To sauté and enhance flavors.
Tip: Prefer extra virgin olive oil for more flavor. - Half onion chopped – Adds natural aroma to the sauté.
- 1 garlic clove chopped – Intensifies the basic seasoning.
- 230 g brown rice – Nutritious fiber-rich base for fluffy grains.
Tip: Follow package for water adjustment. - 2 cups water (480 ml) – For perfect cooking.
For the Chicken Cubes
- 1 tablespoon olive oil (15 ml) – Eases grilling without sticking.
- 720 g chicken breast in cubes – Lean succulent protein.
- 1 teaspoon salt (5 g) – Enhances natural flavor.
- 1 tablespoon smoked paprika (15 g) – Gives irresistible color and smoky aroma.
- 1 teaspoon black pepper (5 g) – Freshly ground for spicy touch.
- Juice of 1 lemon (about 45 ml) – Marinade that tenderizes and flavors.
Substitution: Apple cider vinegar in smaller amount.
For the Oven-Roasted Veggies
- Half bunch broccoli – Crispy nutritious florets.
- Half bunch cauliflower – Complements with firm texture.
- Half red onion in half-moons – Sweet and colorful when roasted.
- 1 small zucchini – Mild and absorbs seasonings well.
- Half red bell pepper – Adds sweetness and vitamin C.
- Half yellow bell pepper – For vibrant color and mild flavor.
- 1 medium carrot – Naturally sweet and crunchy.
- 3 tablespoons olive oil (45 ml) – Enhances vegetable flavors.
- 1 tablespoon salt (15 g).
- 1 tablespoon black pepper (15 g) – Balanced seasoning.
For the Beans
- 250 g raw soaked beans – Creamy vegetable protein source.
Substitution: Cooked black or pinto beans. - 1 tablespoon olive oil (15 ml) – For sautéing.
- 2 garlic cloves – Flavors the stew.
- Half onion chopped.
- 1 tablespoon salt (15 g) – Finishes the seasoning.
Required Utensils
- Cutting Board
- Pot
- Baking Dish or Sheet Pan
- Non-stick Skillet
- Bowl
- Sharp Knife
- Oven or Air Fryer
- Pressure Cooker
- Fryer (optional, Air Fryer)
Tip: Organize everything beforehand to optimize simultaneous prep.
Preparation Instructions
- Prepare the brown rice: Heat 1 tablespoon olive oil in a medium pot and sauté the chopped garlic clove with half onion, stirring until aromatic and translucent – this enhances flavor without burning.
- Incorporate the rice: Add the 230g brown rice, sauté for 1-2 minutes to absorb flavors and lightly toast, preventing stickiness.
- Cook until done: Pour in 2 cups water, salt to taste, stir once and cook on low heat with semi-closed lid for about 30-35 minutes until fully dry – rice will be fluffy and nutritious.
- Marinate the chicken: Mix 720g chicken breast cubes with 1 tsp salt, 1 tsp black pepper, 1 tbsp smoked paprika, and juice of 1 lemon; rest 15 minutes in fridge for flavors to penetrate and tenderize meat.
- Grill the cubes: Heat non-stick skillet with a drizzle of olive oil (1 tbsp) over medium-high heat and grill marinated cubes, turning to brown all sides evenly – remove when succulent and set aside.
- Chop the veggies: Cut broccoli and cauliflower into florets, red onion into half-moons, zucchini into thick slices, red and yellow bell peppers into wide strips, carrot into slices – equal sizes ensure even cooking without mushy bits.
- Season and roast: Drizzle 3 tbsp olive oil, 1 tbsp salt and black pepper, mix in bowl to coat everything, spread on baking sheet and roast at 200°C for 25-30 minutes (preheated oven or Air Fryer), stirring halfway for even browning.
- Cook the beans: Place 250g soaked beans (8h) in pressure cooker covered with water by 3 fingers, seal and cook 20-25 minutes after pressure – release steam naturally for creamy texture.
- Finish the beans: Sauté 2 garlic cloves and half onion in 1 tbsp olive oil, add drained beans, adjust salt and cook 5-10 minutes stirring until broth thickens – taste and adjust seasonings.
- Assemble the meal preps: Let everything cool to room temperature, weigh to divide into 6 balanced portions (use scale), assemble in airtight containers with rice at bottom, beans, chicken and veggies on top, seal and freeze to last days.
Nutritional Information (per serving)
| Nutrient | Per Serving (450g) | % DV* |
|---|---|---|
| Calories (Energy Value) | 450 kcal | 23% |
| Total Carbohydrates | 55 g | 18% |
| Proteins | 35 g | 70% |
| Total Fats | 12 g | 18% |
| • Saturated Fats | 3 g | 15% |
| Dietary Fiber | 8 g | 25% |
Data Source: Values calculated based on recipe quantities, using the Brazilian Food Composition Table (TBCA) for brown rice, beans, veggies and chicken breast, and USDA FoodData Central for olive oil and seasonings.
Links: TBCA, USDA. *% Daily Values for a 2000 kcal diet. Values are approximate estimates per serving and may vary based on ingredients used.
Special Tips to Nail the Recipe
- Soak beans ahead: Soak 250g raw beans for at least 8 hours (ideal 12h, change water once) to reduce gas and ensure creamy soft texture after 20-25 min under pressure.
- Marinate and prep ahead: Season chicken cubes and chop veggies in advance, store in sealed containers in fridge up to 24h – flavors intensify and eases multitasking.
- Uniform veggie cuts: Keep equal sizes for broccoli, cauliflower, zucchini, bell peppers and carrot to roast evenly at 200°C (25-30 min), avoiding soft or raw – stir at 12-15 min.
- Boiling water for rice: Use boiled for 230g brown rice to absorb quickly without sogginess, sauté onion/garlic well first for fluffy grains in 30-35 min low heat semi-covered.
- Salt beans only at end: Add after cooking to avoid tough grains; sauté garlic/onion post-pressure for 5-10 min thickening natural broth.
- Scale for exact portions: Weigh raw ingredients and divide final into 6 equal (~450g each) – ensure protein balance (chicken/beans), carbs (rice) and fiber (veggies).
- Multitasking schedule: Parallelize: sauté rice while pressure cooking beans (20 min) and preheating oven for veggies; marinate chicken 15 min in between – optimize 140 min total.
- Cool completely before sealing: Hot foods create excess condensation in containers – wait to room temp, seal, fridge 1h and freeze up to 1 month for safety and quality.
Recipe Variations
Healthy and Practical Variations
Adapt this balanced meal prep with common substitutions for varied diets, keeping 6 servings in 140 min – adjust seasonings and cooking as needed.
Ingredients and Nutrition Tips
Quality, Healthy Substitutions and Balanced Nutrition
Choose fresh ingredients for maximum quality and nutritional benefits in this ~450 kcal/serving meal prep. Prefer brown rice for fiber, beans for plant protein and organic veggies for vitamins – adjust for restrictions without losing balance.
- Brown rice (230g): Choose brand with minimal rinse; use boiling water for fluffy texture. Fiber-rich, add broccoli/cauliflower stems to husks for +nutrients.
Now that your meal preps are ready, serve heated in microwave for 2-3 minutes to keep chicken succulence and veggie crunch. Pair with fresh lemon slice to enhance flavors or green salad for freshness – results in a complete vibrant meal.Ideal for practical work lunches, post-workout snacks or light family dinners, this balanced combo brings energy all day with irresistible textures and essential nutrients. Perfect for weekly planning without effort.With simple steps and guaranteed results, repeat anytime, varying seasonings for new delights. Enjoy!
Can I substitute beans for lentils?
Yes, use 250g lentils soaked 8 hours, cook in pressure cooker 20-25 minutes after pressure. Flavor changes slightly but keeps protein and creaminess, ideal to vary nutrition.
How to know if veggies are roasted correctly?
Uniform cuts in similar sizes ensure even cooking at 200°C for 25-30 minutes. Stir halfway; remove when crispy outside soft inside, with golden edges – test by piercing carrot or broccoli.
Can I prep and freeze meal preps ahead?
Prep everything and cool completely to room temp before assembling in airtight containers. Freeze up to 1 month; thaw in fridge 8-12 hours and reheat in microwave 2-3 minutes, preserving succulence.
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