20 Minute Meal-Prep Chicken, Rice, and Broccoli
User Reviews
4.7
147 reviews
Excellent
-
Prep Time
5 mins
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Cook Time
5 mins
-
Total Time
20 mins
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Servings
4
-
Calories
356 kcal
20 Minute Meal-Prep Chicken, Rice, and Broccoli
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Quick and healthy meal prep chicken with rice and broccoli in just 20 minutes.
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Ingredients
For the Rice
- 2 cups water
- 1 cup jasmine rice
- 3/4 teaspoon salt
For the chicken
- 4 (about 4-6 oz each) chicken breasts or thighs boneless, skinless
- 1 teaspoon brown or granulated sugar
- 1/2 teaspoon paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon garlic powder
- salt and pepper to taste
- 1 tablespoon olive oil
- 2-3 cups broccoli florets
- water for steaming
Instructions
- To Cook the Rice:Bring the water to a boil in a medium saucepan. this Stir in the rice; cover and reduce the heat to low. Simmer for 15 minutes until all of the water is absorbed.
- To Cook the chicken: Rub chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper. Heat 1-2 tablespoons oil in a large heavy-duty pan or skillet over medium-high heat.
- Add the chicken to pan and cook for 5-6 minutes on the first side without moving, until the undersides develop dark grill marks. Flip the chicken breasts using a pair of tongs or a fork and cook the other side for 5-6 minutes. Turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.
- To steam broccoli: There are two ways to cook the broccoli. To blanch the broccoli on the stove-top. Boil water in a large pot. Add broccoli florets to pot and blanch for just 1 minute. Remove from the pot. To steam in the microwave: Place broccoli in a microwave-safe bowl and add water 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave on high for 3 minutes.
- To assemble: Cut the chicken into slices or small bite-size pieces. Use a 2/3 cup measuring cup to evenly spoon 2/3 cup of rice into each (4 total) Top the rice with slices chicken and broccoli florets. Cover and refrigerate for you to 4 days. To reheat microwave on high for 2 minutes or until steaming.
Equipments used:
Nutrition Information
Show Details
Serving
1serving
Calories
356kcal
(18%)
Carbohydrates
41g
(14%)
Protein
26g
(52%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Cholesterol
107mg
(36%)
Sodium
561mg
(23%)
Potassium
474mg
(14%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
434IU
(9%)
Vitamin C
41mg
(46%)
Calcium
48mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 356 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 356kcal | 18% |
| Carbohydrates | 41g | 14% |
| Protein | 26g | 52% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 107mg | 36% |
| Sodium | 561mg | 23% |
| Potassium | 474mg | 10% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 434IU | 9% |
| Vitamin C | 41mg | 46% |
| Calcium | 48mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
147 reviews
Excellent
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