Creamy Smothered Chicken & Rice (High Protein Family Meal Prep) 🍽️
Creamy Smothered Chicken & Rice (High Protein Family Meal Prep) 🍽️
Okay this turned out WAY too good not to share (and so I don’t forget it), so here’s the full breakdown 👇
Ingredients:
* ~2.5 lbs chicken thighs (diced after cooking)
* 2.5 cups rice
* 5 cups water (for rice)
* Chicken bouillon powder (to taste)
* 4 tbsp butter (divided)
* 1 large onion, diced
* 4 celery stalks, diced
* 2 large carrots, diced
* 1 heaping tbsp flour
* ~3 cups water (for gravy)
* Minced garlic (measure with your heart 😂)
* 12 oz cottage cheese (½ of a 24 oz container)
(Makes 8-10 servings for meal prep, cut in half if needed)
Seasonings:
Salt, pepper, garlic powder, onion powder, Italian seasoning, parsley, thyme, chicken bouillon powder
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Directions:
1. Cook the rice:
Bring 2.5 cups rice + 5 cups water + bouillon + salt to a boil, then simmer until fluffy. Set aside.
2. Sear the chicken:
Season chicken thighs generously.
In a large pan, melt 2 tbsp butter and sear chicken on all sides until golden. Remove and set aside.
3. Build the base:
In the same pan, add remaining 2 tbsp butter.
Sauté onion, celery, and carrots until softened.
Add garlic and cook another minute.
4. Make the gravy:
Stir in flour to form a roux.
Slowly add ~3 cups water + bouillon, stirring constantly until it thickens into a gravy.
5. Bring it together:
Dice chicken and return to the pan.
Stir in cottage cheese and let everything simmer until creamy and fully cooked through.
6. Serve:
Spoon the creamy chicken mixture over rice (don’t mix it all together unless you want it extra thick).
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Meal Prep Tips:
* Makes 8+ servings easily
* Stores great for 3–4 days
* Reheat with a splash of water or a little butter to bring it back to life
* High protein, filling, and budget-friendly
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If you need a simple, cozy, feed-everyone-and-still-have-leftovers meal… this is IT.
Save this for later and share it with someone who needs dinner ideas 👇 tag a friend that loved home style southern cooking!
Nutrition (approx per serving – based on 8 servings):
• Calories: ~600
• Protein: ~35g
• Carbs: ~55g
• Fat: ~25g
