This Coconut Curry Chicken with Cauliflower Rice is a fantastic, flavorful meal prep option that helps you stay on track with your healthy eating goals. This dish is simple to make, packed with nutrients, and tastes incredible, making healthy chicken meal prep easy and delicious.
Key Ingredients & Substitutions:
- Chicken Thighs: Boneless, skinless chicken breasts work too, but may be slightly drier.
- Coconut Milk: Full-fat is best for creaminess, but light coconut milk is an option for fewer calories.
- Curry Paste: Red or yellow curry paste offers different spice levels; choose your preference.
- Cauliflower Rice: Frozen or fresh cauliflower rice is fine. You can substitute with brown rice or quinoa if not strictly low-carb.
- Vegetables: Feel free to add other quick-cooking vegetables like snap peas or bell peppers.
Ingredients:
Main:
- 1.5 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
- 1 tablespoon coconut oil or olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1-inch piece fresh ginger, grated
- 1 (13.5 oz) can full-fat coconut milk
- 2 tablespoons red curry paste (or to taste)
- 1 cup chicken broth
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 2 (12 oz) bags frozen cauliflower rice, or 1 large head of cauliflower riced
Optional:
- Fresh cilantro, chopped, for garnish
- Lime wedges, for serving
Spices:
- 1 teaspoon turmeric
- 1/2 teaspoon cumin
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 450-500 (depending on ingredients)
- Tools Needed: Large skillet or Dutch oven, cutting board, knife.
Step-by-Step Instructions:
1. Prepare the Chicken and Aromatics
Heat coconut oil in a large skillet or Dutch oven over medium-high heat. Add the chopped chicken thighs and cook until lightly browned on all sides, about 5-7 minutes. Remove the chicken from the skillet and set aside.
2. Sauté Vegetables and Spices
Add the chopped onion to the same skillet and cook until softened, about 3-4 minutes. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant. Add the red curry paste, turmeric, and cumin, stirring well for one minute to toast the spices.
3. Simmer the Curry Base
Pour in the coconut milk and chicken broth, scraping up any browned bits from the bottom of the pan. Bring the mixture to a gentle simmer, then reduce the heat to low. Return the browned chicken to the skillet.
4. Cook the Curry
Add the sliced red bell pepper and broccoli florets to the skillet. Cover and simmer for 10-15 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. Season with salt and pepper to your taste. This completes the healthy chicken meal prep curry.
5. Prepare the Cauliflower Rice
While the curry simmers, cook the cauliflower rice according to package directions. You can microwave it, sauté it in a separate pan, or steam it. Ensure it’s tender but not mushy.
6. Serve and Garnish
Divide the cooked cauliflower rice among four meal prep containers. Spoon the Coconut Curry Chicken over the cauliflower rice. Garnish with fresh cilantro and a lime wedge if you like, for a vibrant finish to your healthy chicken meal prep.
Variation Ideas:
- Spice it Up: Add a pinch of red pepper flakes with the curry paste for extra heat.
- Extra Veggies: Include spinach or kale during the last 5 minutes of simmering.
- Nutty Flavor: A tablespoon of almond butter can add richness to the curry sauce.
Storage Instructions:
Store your Coconut Curry Chicken with Cauliflower Rice in airtight meal prep containers in the refrigerator for up to 3-4 days. To reheat, simply microwave until warmed through, or gently warm on the stovetop. Ensure the chicken is thoroughly hot before eating.
Frequently Asked Questions:
- Can you freeze this dish? Yes, you can freeze the curry without the cauliflower rice for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
- Is this recipe dairy-free? Yes, this recipe uses coconut milk, making it naturally dairy-free.
- What if you don’t like cauliflower rice? You can serve this curry with brown rice, quinoa, or even a side of roasted sweet potatoes.
- Can you make this in a slow cooker? While possible, the textures might differ. Brown the chicken and sauté aromatics first, then add everything to the slow cooker on low for 3-4 hours.
- How can you make this spicier? Add more red curry paste or a pinch of cayenne pepper with the spices.
- Is this recipe gluten-free? Yes, as long as your curry paste and broth are certified gluten-free, this recipe is naturally gluten-free.