Budget-Friendly Chicken Jollof Rice Meal Prep

Learn how to prepare a delicious and economical chicken jollof rice meal prep that combines smoky flavors with tender chicken and fluffy rice.

Key Takeaway:

Discover a wallet-friendly recipe for chicken jollof rice that’s perfect for meal prepping ahead of a busy week.

Ingredients:

Here’s what you’ll need for this chicken jollof rice:

• Vegetables:
• 2 red bell peppers (capsicums)
• 3 red onions
• 5 fresh tomatoes
• 1 habanero (optional)
• Chicken:
• 1 kg chicken breast
• 2.5 g each of onion powder and garlic powder
• 1 tsp smoked paprika
• Salt and cracked black pepper to taste
• Jamaican Curry Powder:
• 1/4 tsp ground coriander
• 1/4 tsp ground yellow mustard
• 1/4 tsp ground fenugreek
• 1/2 tsp ground cumin
• 1 tsp ground turmeric
• 1/4 tsp ground ginger
• 1/4 tsp ground chili powder
• 3 dried bay leaves
• 1 tsp dried thyme
• Rice:
• 350 g Basmati or Jasmine rice, washed
• 750 ml vegetable or chicken stock
• 1 tbsp unsalted butter (optional)

Instructions:

1. Prepare Bell Peppers:

• Char red bell peppers over high heat until completely blackened.
• Place in a bowl, cover tightly to steam, then peel off charred skin and remove seeds.

1. Prepare Chicken:

• Butterfly chicken breasts and slice in half.
• Season with onion powder, garlic powder, smoked paprika, salt, and pepper.

1. Prepare Jamaican Curry Powder:

• Combine all listed spices in a bowl and mix well.

1. Blend Vegetables:

• Blend together 2 red onions (chopped), 5 tomatoes (halved and chopped), charred bell peppers, and habanero until smooth.

1. Cook Chicken:

• Sear chicken in a pan over medium-high heat for 3 minutes per side until golden. Set aside.

1. Prepare Jollof Rice Base:

• In the same pan, sauté sliced red onions with a pinch of salt until translucent.
• Add Jamaican curry powder, bay leaves, and dried thyme. Cook for 1 minute.
• Stir in tomato paste and cook for 3-4 minutes until fragrant.

1. Simmer Sauce:

• Add blended vegetable mixture to the pan. Stir well to combine.
• Season with salt, pepper, and a pinch of sugar if desired.
• Simmer for 15 minutes to develop flavors.

1. Cook Rice:

• Pour in vegetable or chicken stock and bring to a boil.
• Add washed rice and butter (if using). Stir well, cover with a parchment paper cartouche and a lid.
• Reduce heat to low and cook for 20 minutes. Let steam for an additional 10 minutes off heat.

1. Combine Chicken and Rice:

• Fluff rice gently with a fork. Add sliced chicken and any resting juices to the rice. Fold gently to combine.

1. Portion and Store:
   • Divide chicken jollof rice into 5 meal prep containers (about 450-500g per serving).
   • Allow to cool for 10-15 minutes before sealing with lids.
   • Refrigerate for up to 3 days or freeze for up to 4 months.

Nutritional Breakdown per Serving:

• Calories: Approximately 500
• Protein: Approximately 35g

Cost Breakdown:

• Total Cost per Serving: Around $4.50

Conclusion:

Enjoy a hearty and flavorful chicken jollof rice meal prep that’s both economical and satisfying. This recipe combines the rich flavors of smoky charred peppers, tender chicken, and aromatic spices with fluffy rice—a perfect balance of taste and budget.

Customize your chicken jollof rice with additional vegetables or adjust spice levels to suit your taste. Whether you’re planning meals for lunch or dinner, this dish provides a wholesome and convenient option for busy weekdays.

Prepare ahead, store with ease, and enjoy a delicious homemade meal anytime. Embrace the flavors and simplicity of chicken jollof rice in your meal prepping routine—making good food accessible and enjoyable.

Enhance your cooking repertoire with this budget-friendly chicken jollof rice meal prep recipe—packed with flavor, nutrition, and convenience for everyday enjoyment. Dive in and savor the goodness with every bite!

Make meal prepping a breeze with this chicken jollof rice—a versatile dish that’s as affordable as it is delicious. Elevate your dining experience without the hassle—perfect for those seeking a balance of flavor and efficiency in their meals.