Meal Prep Buffalo Chicken Rice Bowls | Under 500 Calories, 37g Protein
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- Äas pĆidĂĄn 14. 09. 2021
- Here is a link to my website where you can find the recipe for these Buffalo Chicken Rice Bowls: mealprepmanual.com/buffalo-ch...
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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 đ
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
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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 đ
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.
Iâd 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 đ
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
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 ?
â@@blackmacgyver9965bake
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 đđđđ
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 đ
@@TheMealPrepManual yah man. Iâve 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 CZcams videos, but this seems really promising and Iâll 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 Iâm 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
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 đ
Some of the best vids on prep. Clear, simple and straight to the point. Videos are never drawn out. Great job.
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 đ
Great tip. Thanks
Do you have a ratio of seasoning / yogurt or just eyeball it?
genius! thank you
Wow stuff like this is exactly what I was looking for as Iâve 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 đ
How Long can they Stay in fridge? Update: told in 4:48 thx brother
That chicken will be so dry after a few days. Cooking daily sucks but it tastes a lot better. You're better off cutting everything in 1 day, but then simply cook it every day as well. All it takes is some rice in the rice cooker and cooking the meat/veggies which is 15 minutes max if pre chopped.
here you will find simple and healthy recipes, in a very short time
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 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.
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!
You had me when you said âyou know I hate vegetablesâ 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 đ
Congratulations, you have the palette of a child. What adult doesn't like "vegetables"? đ It's literally MOST FOOD! đ
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 đ€Š
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@@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. youâre right man, itâs 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 thatâs CZcams for you. Hope all of yâall have a great day and achieve all of your fitness goalsđđŒđȘđŒ
@@BL25x thank you đȘđœđȘđœ you have a good day bro. Hope we all achieve our goals
First video Iâve seen on meal prepping that accurately checked all the boxes Iâm looking for. Thanks a lot brother, really appreciate it
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!
I love this because your recipes rarely include dairy which is great for me, and when it does include dairy itâs easily substitutable. I hope you have a good day!!
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!
Iâve 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!
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 đ€đŸ
I've just finished cooking my first batch and it's THE BOMB. Very tasty
Glad you enjoyed đ
how much did cost
@@yohunter5426 everything
@@ZachJ1995 yes
@@yohunter5426 i just got everything to make 10 meals and the total price was about $25
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 video came up pretty randomly on my recommendation feed & I was very curious cause I saw Buffalo chicken rice containers. Which is interesting. Iâve 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 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! :)
I want to say that Iâve made this several times. It hits all the spots for me. Itâs 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 đ€©
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 đ
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.
Made this today for dinner. Halved the recipe, and it still made five really large portions. Tastes really good! Thanks for the step-by-step!
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.
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.
Youâre welcome đ
Keep coming back to this. One of the better meal prep videos for sure
Instant subscribe. So refreshing to see a CZcamsr 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 đ
Going on my 6th time cooking this tonight! I absolutely love it itâs delicious every time and always leaves me wanting more đ©
made it and loved it. My wife and I are new to meal prep and we've found this channel really helpful.
The best channel Iâve come across! Thank you for the air fryer tips đđŒ
These convenient meals are the best
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.
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.
Instant subscribe, this video was awesome.
Direct, straight to the point, looks delicious, honest about the caloric spread and how (0 calories doesnât 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.
I felt like I was falling off the wagon with my diet but this has given me a fresh take! Thanks!
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 đ
Just getting into your videos -- you do such a great job of making a wide variety of cooking techniques accessible to even the kitchen-averse. Thanks!
After 30 seconds, I subscribed. Thank you for these types of straight to the point videos...top shelf !
Like the video man. Quick, clean, and to the point. Recipe looked great.
Glad you liked it đ
The meal prep itself is t quick tho. đ
Thank you for this ! Absolutely delicious. Makes eating more fun. And itâs healthy! The chilli spice compliments well and the cheese is out of this world. Good meal
Glad you enjoyed it đ
I just made this and it is BOMB. Perfect instructions, portions, everything. Iâm so excited
This is so amazing. Straight to the point, no BS. I'm definitely trying these this weekend!
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 đ
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 đ
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.
His description of eating vegetables is spot on! being a picky eater myself, he explains it very well!
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 đ
@@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
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 and itâs my new favorite meal prep. thank you so much for this. I wouldâve never thought of it myself so Iâm glad I found this video. the cheese and franks sauce make it so good
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!
Subscribed. You deserve more viewers. Videos are short, easy to follow, no nonsense.
Thanks and welcome, glad you enjoy đ
I made this and it was đ„ I'm really surprised that you don't have more subscribers with this excellent quality of videos and great recipes
Thank you and so glad you enjoyed it đ
THANK YOU! you are one of the very few you-tubers who explains and demos everything very well and then you have the common sense to give us a list of ingredients!! So many on YT do not bother to give us written recipes. Loving your recipes.
Made made this and your sweets and sausage prep for the week on Sunday and they're awesome! Just the kind of meal prep recipes I've been looking for!
Josh thank you for doing this in 5 minutes and also telling us the amount in grams! Apriciate it!
I've always struggled with the meal side of staying healthy and you my friend just solved that problem. Subscribe!
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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.
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.
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
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
This looks great. With school starting back up definitely going to try this for myself and the wife! Thanks for a fantastic straight-forward video!
You are the goat. I always found cooking boring and stressing and your recipes are really easy and straight to the point
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 đ
I agree - love the format of this video
One of my favourites. So good, so easy
Glad you enjoy it đ
Hi Josh, I just discovered your channel & I'm glad I did: love your straightforward delivery, your recipes and your simple & healthy ingredients esp with the recent groceries prices, U ROCK!! Many thanks....
5 minutes, straight to the point, looks delicious, you got yourself a new subscriber
Looks awesome, going to try this one out for work lunches next week
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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.
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 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
as someone who never cooks.. this actually looks pretty easy and quick. Looks tasty too. I'll have to give this a try.
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
Find yourself a Hot Logic Mini for easy meal prep reheating. I love mine. Itâs like a lunchbox that you plug-in. Heats and holds food.
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Sounds a lot like a microwave?
@@Morrisseyyy try carry around a microwave
@@Morrisseyyy itâs 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 youâd like to eat it.
here you will find simple and healthy recipes, in a very short time
Tried this and I'm really happy about the result. Thanks for the clear/precise video !
I made these over the weekend for lunch at work and they are absolutely incredible
I'm def trying this most of the premade meals I make don't heat up well and gets soggy etc. thanks bro
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I just made this today and it was so damn good! đ€€ Thank you for the recipe!
Glad you enjoyed it đ
I've never cooked anything like this before and you showed me everything I needed to know. I know you get a million of these comments but, thank you for the video. I appreciate you lots
Made this for the week and it's delicious. I wanted to add more veggies so I added a side of brussels sprout and carrots. Came out perfect, I'll be making this again. Thank you!
Thank you! This is what I need. Straight cooking, no messing around. Using your recipes I've made my 5 weekday lunches and dinners all under $50. Amazing. I havent looked to much but hoping you have some vegetarian meals
I donât do vegetarian meals unfortunately
@@TheMealPrepManual thats alright. I can change things to turn them into vegetarian. Great videos!
When I tell yâall I made this Monday night for food prep. Itâs FIRE đ„ I used the air fryer since itâs 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 đ
Dude I just wanna say I just found your channel and tagged this recipe to test tonight for the wife and I. I, like you am not a huge fan of vegetables so I'm super excited to have found this channel. Also reporting back on this recipe....it is amazing.
Just made this tonight. Working on getting into a better calorie deficit. Iâm 235 pounds and Iâm a forklift mechanic. Itâs starting to get harder to get off the floor. 10/11 awesome work!
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 plateauâd) because Iâm muscular, and have been exercicing 6 days a week for 3+ years. *THANK YOU!*
so glad to hear that, thanks for sharing đ
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 đ
Since i know your channel i'm addicted to meal prep . It saves so much time!!!
First channel Iâve seen just get straight to it and explained it very simply instant subscribe
If youâre not a fan of mushrooms would you recommend switching it out for something else like broccoli or just removing it entirely? Iâm 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 đ
"I hate vegetables" As someone who has picked up making green smoothies to try and not die in my 50s, I felt that
Definitely gotta give this one a try
Lol hope you enjoy đ
No fluff, no bs; straight to the point. Insta sub.
Absolutely fiređ„đ„đ„ Just made this and came out so good. Very easy to follow, thank you!!!đđđ
Pro tip, donât measure your veggies just eat as many of them as you can.
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Just made this, its amazing.. I'm very much going to enjoy this on my breaks for lunch.
I'm learning to prep meals at least 4 days of the weekdays, I don't got much time on my hands as bricklayer / stonelayer tender after work this is great! thanks!.
This was my first prep meal ever and it tasted absolutely amazing thank you so much
Love the video. Been looking into getting my body and mind into kick ass shape. As someone who absolutely butchers food when cooking I need the veggie sauté part lol. If you ever make even a 2 minute video on how to do it I promise you it will be liked and shared.
Keep up the awesome work my friend!
Made this today, absolutely amazing!!! My new favorite!!!!