How to Meal Prep a Delicious Weeknight Dinner

2021-02-18T01:30:08+00:00February 17th, 2021|Entrees, Instant Pot, Meal Prep, Recipes|

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Meal Prep:

Now there is no denying it, meal prepping is my jam. Because I have been consistently doing it for over 8 years now, I feel like I have it down to a science. But this weekend I was not feeling it, so I decided to skip it. And so for this week, I am prepping all my easy and delicious eats after work.

On tonight’s menu:

  1. Instant pot cilantro lime rice
  2. Instant pot whole chicken
  3. Roasted broccoli
  4. Gravy

Instant pot cilantro lime rice:

The rice can be prepared over stove top or in the Instant pot. But I personally love the way the rice comes out in the Instant pot versus stove top version. And so I start with prepping the rice in the Instant pot first and then my whole chicken.

Preparing the rice in the Instant pot:

Add the soaked and rinsed rice, chicken bone broth, salt and pepper to instant pot, and mix. And then close the Instant pot, seal the valve, and set to rice function for 12 minutes. Once the rice is done quick release the pressure by carefully pulling the valve away from you. And then squeeze in the lime juice, add in the chopped cilantro, and if using the ghee or butter, mix it all up.

Preparing the rice over stove top:

Add the soaked and rinsed rice, chicken broth, salt and pepper to a small pot. Bring to a boil, cover pot, and reduce to a simmer, and cook for 12-15 minutes. Once done, add in the juice of limes, chopped cilantro, ghee/butter, and mix.

Instant pot whole chicken:

I used to be a huge fan of buying the rotisserie chickens at the store when I wanted something quick and easy. But ever since I made my own whole chicken in the Instant pot, it was a game changer for me. Plus, it is so easy to make, why not make it yourself?

How to prepare whole chicken:

I rinse and dry my Belcampo whole  pasture raised chicken  (code: MHK10 saves you 10% off) and generously salt the chicken with See Salt Fleur de sea + Herbs de Provence (code: MHK15 saves you 15% off). In the Instant pot I add ghee, diced onions, celery, and warm the ghee for 1-2 minutes. And then I brown each side of the chicken for 2-3 minutes. Carefully remove the chicken and place on a cutting board and season with the meat and potato seasoning. And add the bone broth and trivet to the Instant pot, add the whole chicken onto the trivet, and set to poultry setting for 14-15 minutes.

Cooking rule of thumb for whole chicken in Instant pot:

The cooking rule of thumb for making a whole chicken in the Instant pot, is 6 minutes per lb. But since I browned each side I dropped the time to 14-15 minutes to prevent from drying out. And once the chicken is done you can either quick release the pressure or let the pressure release naturally.

Let the chicken rest before slicing:

And once the chicken is done, remove from the Instant pot, and let rest for at least 10 minutes before slicing into it. Because if you slice into it right away, you will lose the juices.

Want a gravy?

And if you want to make a gravy for the chicken, add some arrowroot flour to the bone broth, set Instant pot to sauté function, whisk until you get a thick gravy like consistency.

Roasted broccoli:

And while the chicken is cooking, prepare the roasted broccoli. Multi-tasking is key when you want to get dinner done in no time. Add the chopped broccoli to a lined baking sheet, spray with garlic avocado oil or use any type of oil you use, season with salt + pepper, and bake 400 F for 20-25 minutes.

Putting it all together:

And since the Instant pot rice was cooked first and most likely cold. I reheat in a small pan on medium low heat or it can be microwaved. Add your sliced chicken, Instant pot cilantro lime rice, greens, and roasted broccoli to a plate, and enjoy!

Leftovers:

And the nice thing about this meal is there will be enough leftovers for either lunch the next day or another dinner option.

Instant Pot Cilantro Lime Rice:

Makes 3 cups

Ingredients

  • 1 cup long grain white rice
  • 1 1/2 cups chicken bone broth substitute water or vegetable broth
  • Salt and pepper to taste
  • 1/2 cup chopped cilantro
  • 2 limes juiced
  • Optional: 1 tbsp ghee or butter

Instructions

Instructions:

  • Soak rice in water for at least an hour
  • Drain and rinse the rice
  • Add rinsed rice and bone broth to Instant pot
  • Add in salt and pepper to taste
  • Mix
  • Close instant pot, seal valve, and set to rice function for 12 minutes (or manual low pressure for 12 minutes)
  • Once done quick release the pressure
  • Add the juice of limes, cilantro, ghee, and mix it all up

Instant Pot Whole Chicken:

Ingredients

  • 1 3 lb. whole pasture raised chicken
  • 3 heaping Tbsp ghee or any oil you use
  • 2 Tbsp @primalpalate meat + potato seasoning
  • 1/3 cup diced onions + 1/4 cup roughly chopped for stuffing chicken
  • 1/4 cup diced celery + 1/4 cup roughly chopped for stuffing chicken
  • 1-2 Tbsp See Salt herbs de
  • 1/4 tsp ground pepper
  • 1 lemon chopped
  • 2 cups chicken bone broth or any type of broth you have

Instructions

Instruction:

  • Wash and pat dry chicken
  • Generously season chicken with salt and pepper
  • Set instant pot to sauté function and add ghee, diced onions, and diced celery, and warm the oil for a couple minutes
  • Add whole chicken, breast side down, and brown 2-3 minutes
  • Carefully brown each side for 2-3 minutes to get skin a bit crispy
  • Carefully take whole chicken out and place on cutting board
  • Season with meat and potato seasoning, stuff cavity of chicken with sliced lemon, onions, and celery
  • Add bone broth to instant pot, trivet, and carefully place whole chicken on trivet
  • Close instant pot, seal valve, set to poultry, and cook 18 minutes if you did not brown the chicken first (you want to cook 6 minutes per lb.) But since I browned each side I would suggest cooking between 14-15 minutes
  • Once done let pressure release naturally (10-12 minutes)
  • Carefully remove chicken and let it rest for 10 minutes or so before slicing up

Roasted Broccoli:

Ingredients

  • 2 cups chopped broccoli
  • 1 Tbsp oil of choice I used garlic avocado oil spray
  • Salt and pepper to taste

Instructions

Instructions:

  • Add chopped broccoli to lined baking sheet
  • Add oil, salt and pepper, and mix it all up
  • Bake 400 F for 20-25 minutes
  • Broil for a couple minutes to get a nice crisp to them