5 Muscle Building Chicken and Rice Dishes to Bolster Lunchtime Gains (2024)

Chicken and rice dishes are the nutrition staple of many a gym bro's Tupperware box. But, it doesn't have to be the same sad boiled chicken with some dry rice taking centre stage. Like steak and eggs, chicken and rice dishes should be held in the same regard. Packed full of the essential macronutrients (and micro), it's a Men's Health must.

MH have handpicked the very best chicken and rice recipes for you to try when you're next looking for your post workout fix.

Is Chicken and Rice a Healthy Meal?

Chicken and rice dishes are the perfect healthy addition to your meal plan. Here's why:

1. Rich in protein: Chicken is a rich source of high-quality protein, which is crucial for muscle repair, growth, and immune function.
2. Carbohydrates to fuel and refuel: Rice offers carbohydrates, providing a release of energy to help fuel your workouts and refuel after.
3. Low in fat: When prepared without excessive added fats, chicken and rice dishes can be relatively low in saturated fat, promoting heart health.
4. Variety: They are versatile dishes that can be customised with various spices, herbs, and vegetables to suit individual tastes.
5. Easy to digest: Both chicken and rice are generally easy on the digestive system, making them suitable for people with sensitive stomachs and great before workouts.
6. Budget-friendly: Chicken and rice are some of the ingredients on the more affordable side, making these dishes cost-effective meal options.
7. Quick and easy to prepare: Chicken and rice dishes can be relatively quick and easy to prepare, perfect for busy schedules.

Convinced? Try MH's top 5 chicken and rice dishes which are all high in protein and nutritionally balanced.

1. Jerk inspired Chicken and Rice

Courtesy of fitmencook.com

Details

Servings: 3 servings

Prep: 5min

Total: 20min

Calories per serving: 650 cal

Ingredients

Jerk Chicken

• 1lb chicken breast, cut into ½-inch pieces
• 1 tablespoon olive oil
• Jerk inspired rub:
• 1 teaspoon onion powder
• 2 teaspoons garlic powder
• Pinch of cinnamon
• 2 teaspoons allspice
• 1 teaspoon thyme
• 1 teaspoon ginger
• 1 teaspoon cayenne
• Sea salt & pepper to taste

Lemony Coconut Rice with Peas

• 1 cup jasmine rice, rinsed until water runs clear
• 1 can (13.5oz) lite coconut milk
• 3oz water
• 3/4 cup frozen
• 1 tablespoon lemon zest
• Juice from 1 lemon
• Sea salt & pepper to taste

Quick Roasted Broccoli

• 2 broccoli crowns, florets and some stems (about 7 cups)
• 1 tablespoon olive oil
• 2 teaspoons onion powder
• 1 teaspoon garlic powder
• Sea salt & pepper to taste

Steps

Jerk Chicken

1. Season chicken with oil and the jerk-inspired rub, add a pinch of sea salt & pepper and rub on the chicken, ensuring every piece is coated.
2. Set a carbon steel or cast-iron pan on medium high heat. Once hot, spray with avocado oil and add the chicken. Let the chicken rest in the skillet untouched for 2 – 3 minutes to get a good sear. Then move the chicken around the pan and cook it through, about 6 – 8 minutes.
3. Set aside and prep the other items.

Lemony Coconut Rice with Peas

1. Add the rinsed rice, canned coconut milk and water to a pot. Set the pot on medium high to bring to a boil.
2. Reduce the heat to low, a gentle simmer, then add the top and cook until all the liquid is absorbed, between 15 and 20 minutes.
3. Remove the top then set the frozen peas on top of the rice, then close the lid again. The steam from the rice will thaw the peas.
4. Once the peas are completely or almost thawed, remove the top, then add lemon zest and lemon juice. Fluff the rice with a fork as you mix in the peas and season to taste with sea salt & pepper.

Quick Roasted Broccoli

1. Set oven to 420F/216C.
2. Toss the broccoli florets and pieces in oil and the seasonings.
3. Spread on a baking tray lined with parchment paper. Roast for 15 – 20 minutes until crisp tender and the edges have been slightly charred.

2. Chicken Fried Rice

Courtesy of Delish.com

Details

Servings: 6 servings

Prep: 10 mins

Total: 40 mins

Calories per serving: 453

Ingredients

• 2 tbsp. extra-virgin olive oil
• 3 chicken breasts (about 1 1/2 lb.)
• Kosher salt
• Freshly ground black pepper
• 2 tbsp. sesame oil, divided
• 1 medium onion, chopped
• 2 carrots, peeled and diced
• 3 cloves garlic, minced
• 1 tbsp. freshly minced ginger
• 4 c. cooked white rice (preferably leftover)
• 3/4 c. frozen peas
• 3 large eggs, beaten
• 3 tbsp. low-sodium soy sauce
• 2 green onions, thinly sliced

Directions

1. In a medium skillet over medium heat, heat olive oil. Season chicken with salt and pepper on both sides, then add to skillet, and cook until golden and no longer pink, 8 minutes per side. Remove from skillet and let rest 5 minutes, then cut into bite-sized pieces.
2. To the same skillet, heat 1 tablespoon sesame oil. Add onion and carrots and cook until soft, 5 minutes, Add garlic and ginger and cook until fragrant, 1 minute more. Stir in rice and peas and cook until warmed through, 2 minutes.
3. Push rice to one side of skillet and add remaining tablespoon sesame oil to other side. Add egg and stir until almost fully cooked, then fold eggs into rice. Add chicken back to skillet with soy sauce and green onions and stir to combine.

3. Cajun Chicken and Rice

Courtesy of Delish.com

Details

Servings: 6

Prep: 25 mins

Total: 1 hr

Calories per serving: 270

Ingredients

• 1/2 tsp. smoked paprika
• 1/2 tsp. dried thyme
• 1/2 tsp. garlic powder
• 1/2 tsp. cayenne pepper
• 1 lb. boneless, skinless chicken breasts
• 3 slice bacon
• 2 tsp. canola oil
• 1 medium onion
• 1 medium red pepper
• 1 stalk celery
• 2 tbsp. tomato paste
• 4 c. lower-sodium chicken broth
• 2 c. long-grain white rice
• 1 c. frozen peas
• Parsley

Directions

1. In bowl, combine paprika, thyme, garlic powder, cayenne, and 1/2 teaspoon each salt and black pepper. Toss chicken with half of spice mixture.
   
2. In 6-quart Dutch oven, cook bacon on medium-high 5 minutes or until crisp, stirring occasionally. With slotted spoon, transfer to paper towel.
3. To same pot, add oil, then chicken. Cook 3 minutes or until browned, stirring occasionally. With slotted spoon, transfer to bowl.
4. Add onion, red pepper, celery, and remaining spices to pot. Cook 5 minutes, stirring. Add tomato paste. Cook 30 seconds, stirring. Stir in broth, rice, peas, and 1/8 teaspoon salt. Heat to boiling on high. Reduce heat to maintain simmer.
5. Stir in chicken and any juices.
6. Cover; simmer 27 minutes or until rice is tender and chicken is cooked (165 degrees F). Top with parsley and bacon.

4. Chicken and Mushrooms with Brown Rice

Courtesy of Delish.com

Details

Servings: 4

Prep: 10 mins

Total: 45 mins

Calories per serving: 340

Ingredients

• 2 tbsp. olive oil
• 1 1/4 lb. skinless, boneless chicken thighs
• 1 package sliced cremini mushrooms
• 2 medium stalks celery
• 1 tsp. chopped fresh thyme leaves
• 1 can chicken broth
• 1 c. instant brown rice
• 1/2 c. dry white wine
• 1/4 tsp. salt
• 1/4 tsp. coarsely ground black pepper
• 8 baby summer squash (calories based on a serving without squash)

Directions

1. In 12-inch skillet, heat oil on medium-high until hot. Add chicken and cook, covered, 5 minutes. Reduce heat to medium; turn chicken and cook, covered, 5 more minutes. Transfer to plate.
2. To same skillet, add mushrooms, celery, and thyme; cook 5 minutes or until vegetables are softened, stirring occasionally. Add broth, rice, wine, salt, and black pepper; heat to boiling.
3. Return chicken to skillet. Reduce heat to low; cover and simmer about 12 minutes or until juices run clear when thickest part of chicken is pierced with knife, and rice is cooked. Serve with squash.

5. Soy-Glazed Chicken with Rice Salad

Courtesy of Delish.com

Details

Servings: 4 servings

Prep: 20 mins

Total: 1 hr

Calories per servings: 565

Ingredients

• 3/4 c. long-grain white rice
• 1 1/4 c. water
• 3 tbsp. lower-sodium soy sauce
• 2 tbsp. sugar
• 2 tbsp. cider vinegar
• 2 tsp. cider vinegar
• 4 chicken-leg quarters
• Salt
• Pepper
• 2 tbsp. light mayonnaise
• 1 tbsp. vegetable oil
• 1 tsp. Hot pepper sauce
• 10 oz. frozen cut broccoli
• 5 radishes
• 1/2 small red onion

Directions

1. Prepare grill for direct grilling on medium.
2. In 2-quart saucepan, heat rice and water to boiling on high. Reduce heat to maintain simmer; cover and cook 20 minutes. Remove from heat. Let stand 5 minutes, covered. Fluff with fork; cool completely.
3. Meanwhile, in 1-quart saucepan, heat soy sauce, sugar, and 2 teaspoons vinegar to simmering on medium-high, stirring. Reduce heat to simmer 1 to 2 minutes or until slightly reduced.
4. Sprinkle chicken with 1/4 teaspoon pepper; grill, covered, 25 minutes, turning over once. Brush soy mixture over chicken; grill, uncovered, 5 to 6 minutes, until instant-read thermometer inserted in thickest part reads 165 degrees F, turning and brushing with soy mixture frequently.
5. In large bowl, whisk mayonnaise, remaining 2 tablespoons vinegar, oil, hot sauce, and 1/4 teaspoon salt until blended. Add broccoli, radishes, red onion, and cooled rice; stir to combine. Serve alongside chicken.