One Pan Chicken Curry Meal Prep

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One pan coconut curry chicken meal prep with veggies and crispy brown rice.

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easy and healthy meal prep coconut curry chicken

Meal prep recipes for chicken

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My meal prep recipes for chicken are simple and very easy to cook. In this recipe, I am making it even easier for you (and maybe a bit hard for me). I will be using only 6 ingredients in this recipe. Using only 6 ingredients, I will be making coconut curry chicken with crispy brown rice in this easy and healthy meal prep.

For this recipe, you won’t be needing lots of kitchenware. I will show you how you can create an entire week’s meal in just one pan. No extra cleaning. Just flavorful curry chicken with coconut milk.

Two of my favorite easy and healthy meal prep recipes for chicken are 5 ingredient chicken meal prep and curried spice meal prep.

Coconut Curry Chicken

I start off my marinating my coconut curry chicken with a dry spice rub, the Madras curry powder. You can easily find it in Indian spice stores. I got this spice from my recent trip to New York from the Chelsea Market. The spice mix is laden with turmeric. That gives the spice this golden, nutty color.

Add a generous pinch of salt with this earthy spice and leave it for 20 minutes at room temperature. Marinating at room temperature cooks your chicken evenly.

Heat a cast iron pan, drizzle some oil and place in your chicken. If you have watched any of my meal prep recipes for chicken, then you already know that I suggest frying the chicken in two batches to avoid overcrowding the pan. Once your chicken is half-done remove it from the pan.

In the same pan, add the same dry spice rub with some oil. Ask me why I do that? It brings out the essential oils in the spice and makes the coconut curry chicken more flavorful.

Add in the coconut milk after 3 seconds. Don’t let the spice burn. That could give a bitter flavor to your chicken curry with coconut milk. Place the chicken back into the pan along with the veggies. I specifically choose crispy veggies. The crunch of the bell peppers and the snap peas pairs well with the silky texture of the coconut curry.

Cover and let the coconut curry chicken cook for 7 minutes. Remove the cover and continue cooking for another 5-10 minutes to reduce the liquid.

Stir, check for seasoning and some vinegar to balance out the rich, creamy flavor of the chicken curry with coconut milk.

For the rice, I used cooked and frozen brown rice. Add them to the cast iron pan, let them sit for 5 minutes. That will give your rice the crispy, crunch we are aiming for. Flip and cook it for another five minutes. If your rice gets too crunchy, add 1/3 water and let it cook for another 2-3 minutes.

Easy and healthy meal prep

If you’re looking for more of my easy and healthy meal prep, subscribe to my YouTube Channel. We are doing live meal prep recipes for chicken every Friday on our Facebook Page also. Get your meal ready in just an hour for the entire week!

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easy and healthy meal prep coconut curry chicken

Chicken Coconut Curry

Course: Main Course
Cuisine: Indian
Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 5 meals
Author: Bobby Parrish
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Ingredients

  • 10 four ounce chicken thighs boneless & skinless
  • 3 tablespoons Yellow curry powder like madras or moochi
  • 2 cups of light coconut milk from the can
  • 1/2 pound sugar snap peas or snow peas, thinly sliced on an angle
  • 1.5 red bell peppers sliced & halved
  • Juice of 1 lime or 2 teaspoons rice wine vinegar
  • 2.5 cups cooked & frozen brown rice
  • Grapeseed or olive oil
  • Kosher salt
  • Fresh cracked black pepper

Instructions

  1. Cook's notes: if you can't find yellow curry powder, add 1 teaspoon of turmeric powder to 1 tablespoon of the one you have.
  2. You can buy pre-cooked frozen brown rice at the store, I like the organic Trader Joe's brand.
  3. Season both sides of the chicken with a generous amount of curry powder and salt, let sit at room temperature for 20 minutes. Pre-heat a large cast iron pan just below high heat with 2 teaspoons of oil for 2 minutes. Add half of the chicken to the pan and cook for 3 minutes, or until the chicken is nicely browned, flip and repeat. Remove first batch of chicken from pan and repeat the process with the second batch. Turn the heat to medium-low, add 1 teaspoon of oil to the pan along with 1 tablespoon of curry powder, stir well making sure the curry powder doesn't burn. Cook for 1 minute to bloom the essential oils in the powder and then immediately go in with the coconut milk, stir very well. Raise the heat back to medium high and season the milk with 1/2 teaspoon of salt and a few cracks or pepper. Add the chicken back to the pan along with the snap peas and red peppers and bring the mixture to a boil, reduce to a simmer, and cook with a lid on the pan for 7 minutes. If you don't have a pan, use a sheet tray to cover it. After 7 minutes, take the lid off and cook another 5-10 minutes, or until the liquid has reduced a little bit. Add the lime juice or vinegar, stir well and check for seasoning, you will probably need more salt and/or lime juice. Take off the heat and set aside.
  4. For the rice, pre-heat a pan, preferably cast iron, over medium-high with 2 teaspoons of oil for 2 minutes. Add the frozen rice along with 1/2 teaspoon of salt, a few cracks of pepper, mix well and form the rice into one single well packed layer. Let the rice cooked undisturbed for 5 minutes and then use a spatula to flip it. The bottom should start to look a little crusty, mix well, form another layer, and cook 5 minutes. Once the rice has some nice brown spots, it's done. Give it a taste and add more salt if needed. If the rice is too crunchy, add 1/3 of water and cook over medium-low heat for 2-3 minutes.
  5. Serve the rice with chicken, veggies, and sauce, enjoy! Everything will keep in the fridge for 5 days or can be frozen for 2-3 months. It's best to thaw everything the night before you want to eat it. Take the lid off the container, cover with tin foil, and heat in a 400 degree F oven for 10-12 minutes. If using the microwave, take lid off, cover with a wet paper towel, and reheat making sure not to heat too long or too hot, or the chicken will dry out.

Recipe Notes

Macros:
505 calories per meal
19.4 grams of fat per meal
53 grams of protein per meal
30.6 grams of carbs per meal
2.4 grams of fiber per meal

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