Athletes Corner

Dorm-Friendly Student-Athlete Meals: Chicken and Rice


Looking for a cheap, one-pot dish to help supplement your caloric intake? This easy chicken and rice recipe will cost you $11 -$21 to make and will produce at least six meals and can serve as an extra boost of carbs and protein.


  • 1 large frying pan
  • 1 cutting board
  • 1 knife
  • 1 fork
  • 1 paper plate and a few napkins
  • 1 spatula (optional)
  • 5-6 plastic containers (for storage)


  • A few drizzles of olive oil
  • 2 lbs of whole skinless chicken breasts (or any cut of chicken)
  • Salt & pepper
  • 1 small onion, peeled and sliced
  • 4 or more cloves of garlic, peeled and sliced
  • 1 cup of brown rice
  • 1 jar (12 oz) of roasted red peppers, chopped
  • 5-6 plum tomatoes
  • 1 ½  cups of water

Time: 1 ½  hours

Prep time: 20-30 minutes, cook time:  1 hour

Estimated cost: $11.86-$21.45

  • Olive oil: $6.99
  • Chicken: $4.49
  • Salt & Pepper: $2.19 or free (free packets mini from delivery or cafeteria)
  • Onion: $1.62
  • Garlic: $.89
  • Rice: $2.19
  • Roasted red peppers: $1.79
  • Plum Tomatoes: $1.29
  • Water: free ☺

*Depending on what ingredients you have already (e.g. olive oil is pricey, but you’ll use it for many meals), 6 meals will come out to $ 1.97 to $3.58 per meal! 😀



  1. Take your large pan and turn on heat to medium. Drizzle some olive oil into the bottom. Next, add your chicken and sprinkle each piece with salt and pepper. Flip the chicken, add some more pepper, and cook until all pieces are cooked through so no pink is showing.  Once the chicken is finished cooking, remove each piece and place on a paper plate. Use a napkin to remove excess grease from the pan. Let cool for at least 5 minutes before you cut into cubes.
  2. Next, shift your attention to your cutting board. Remove the outer skin of the onion by rolling it with your hand, slicing the ends and peeling the outer layer. Chop the onion into small pieces and add it to your pan.
  3. Then, slice up your garlic. Pull apart 4 or more cloves and then smash each one with your knife to help remove the outer shell. Then chop up the garlic into small pieces and add that to your pan. Cook both the onion and garlic over medium heat until the onion becomes translucent (or see through) and make sure the garlic doesn’t burn! 🙂
  4. While the onion and garlic cook, slice up the chicken, tomatoes and peppers into cubes. Add all three ingredients with the juice to the pan and stir until combined.
  5. Add 1 cup of rice, and 1 ½  cups of water
  6. Stir all ingredients until they are combined and they begin to bubble in the pot. Cover your pan, and turn the heat to low or to the ‘simmering’ level. Let the ingredients cook for 40-45 minutes, or until water is absorbed.
  7. Remove the lid and add 1 bag of frozen peas. Stir the peas into your chicken and rice and let the ingredients cool.
  8. Finally, divide your dish into 5 or 6 to-go containers. Store half of your meals in the refrigerator for up to 4 days, and the remaining meals in the freezer for up to 3 months if it doesn’t get eaten first!


When you are ready to feast, microwave each dish for 30 seconds or more, until warm or hot.  Enjoy!


*adapted from a recipe by Martha Stuart.


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