20 Minute Meal-Prep Chicken, Rice, and Broccoli
User Reviews
4.7
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Prep Time
5 mins
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Cook Time
15 mins
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Total Time
20 mins
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Servings
4
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Calories
356 kcal
20 Minute Meal-Prep Chicken, Rice, and Broccoli
Description
The 20 Minute Meal-Prep Chicken, Rice, and Broccoli recipe provides a straightforward way to prepare a balanced meal. Jasmine rice is simmered in salted water until it absorbs all the liquid and becomes tender. The chicken breasts are seasoned with a mix of brown sugar, paprika, cumin, garlic powder, salt, and pepper, introducing a combination of warmth and mild sweetness. They are then cooked over medium-high heat to develop browned grill marks, locking in juices and enhancing flavor.
Broccoli florets are quickly steamed either by blanching briefly on the stove or steaming in the microwave with a small amount of water to preserve color and crispness. The final plate balances the mildly spiced chicken, soft rice, and slightly crunchy green broccoli, making it suitable for easy meal prep or a simple dinner.
No notes were provided for this recipe.
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 breast boneless, skinless, or thigh
- 1 teaspoon brown sugar or granulated sugar
- 1/2 teaspoon paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon garlic powder
- salt to taste
- black 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.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
4.7
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