Description

A practical and delicious meal prep recipe combining succulent chicken, creamy hearts of palm, and fiber-rich brown rice. Perfect for busy weeknights, it can be prepared on Sunday for lunches all week.

Ingredients

1 cup brown rice (washed)
2 cups water
1 clove garlic (minced, for rice)
1 teaspoon salt (for rice)
1 drizzle olive oil (for rice)
500 g chicken breast (cut into cubes)
1 medium onion (chopped)
2 cloves garlic (mashed, for chicken)
1 tomato (chopped, seeds removed)
1 jar hearts of palm (200g, drained and chopped)
1 tablespoon soy sauce (shoyu)
½ lemon (juiced)
Fresh parsley or cilantro to taste
Salt and black pepper to taste
2 tablespoons olive oil (for chicken)

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Instructions

Prepare the brown rice: Sauté garlic in olive oil. Add brown rice and stir for 1 minute. Add water and salt. Bring to a boil, reduce heat, cover, and simmer for 40 minutes or until liquid is absorbed. Remove from heat and let sit covered for 5 minutes
Season the chicken: In a bowl, mix chicken cubes with lemon juice, salt, pepper, and soy sauce. Let marinate for 10 minutes
Cook the chicken: Heat olive oil in a pan. Sauté onion and garlic until golden. Add the marinated chicken and cook for 8 minutes, stirring often. Add chopped tomato and cook for another 2 minutes
Finish with hearts of palm: Add the chopped hearts of palm and gently mix. Cook over low heat for 3 minutes. Finish with fresh herbs. The chicken mixture is ready
Assemble the meal prep containers: Divide the rice and chicken mixture into individual portions. Allow to cool completely before refrigerating or freezing

Notes

Do not overcook the hearts of palm; they soften and lose texture.

Use cold chicken for easier cutting into uniform cubes.

Rinse brown rice before cooking to remove excess starch and keep grains separate.

Marinate the chicken in advance for more flavor.

Cool meal prep containers completely before freezing to avoid ice crystals and preserve taste.

Store in airtight containers: refrigerator up to 4 days, freezer up to 3 months.

To reheat: microwave for 3 minutes, stirring halfway; or on stovetop in a pan with a splash of water, covered, over medium heat for 5 minutes.

Prep Time: 20 mins
Cook Time: 45 mins
Category: Dinner
Method: Stovetop
Cuisine: Brazilian