20 Minute Meal-Prep Chicken, Rice, and Broccoli
Ingredients
- 2 cwater
- 1 cjasmine rice
- ¾ tspsalt
- 4chicken breasts or thighs
about 4-6 oz each
- 1 tspbrown or granulated sugar
- ½ tsppaprika
- ½ tspcumin
- ½ tspgarlic powder
- to tastesalt and pepper
- 1 tbspolive oil
- 2 cbroccoli florets
- water for steaming
Directions
- 1
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.
- 2
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.
- 3
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.
- 4
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.
- 5
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.
20 Minute Meal-Prep Chicken, Rice, and Broccoli
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About this Recipe
Looking for a healthy, wholesome meal that comes together in a flash? This 20 Minute Meal-Prep Chicken, Rice, and Broccoli recipe is your answer for delicious, satisfying meals ready in no time, perfect for busy schedules.
What makes this dish a weeknight hero is its clever combination of simple, accessible ingredients to create a satisfying, perfectly portioned meal for four. It's designed for efficiency, delivering balanced nutrition with minimal fuss and maximum flavor from its thoughtfully selected spices.
You can anticipate a fulfilling plate featuring tender chicken, fluffy jasmine rice, and vibrant, crisp-tender broccoli. Each bite offers a harmonious blend of savory and subtly sweet flavors from the spiced chicken, making healthy eating both easy and enjoyable. With just 356 calories per serving, it's a smart choice for those mindful of their diet without sacrificing taste or satisfaction.
Customization & Variations
Feel free to use either boneless, skinless chicken breasts or thighs depending on your preference for a leaner or richer protein. For the spice blend, if you don't have brown sugar, granulated sugar works just as well to balance the savory notes. You can also adjust the amount of paprika, cumin, and garlic powder to suit your taste, ensuring every meal is exactly how you like it.
This convenient meal is ideal for busy weeknights or for preparing ahead for lunches throughout the week, offering a complete and satisfying dish all on its own.