My chicken meal-prep recipe is one of the simplest and quickest meal-prep recipes you can make. You have your meal for the entire week in just 20 minutes! Super convenient if you ask me.
This recipe has most definitely become one of my go-to meal prep options because of its convenience.
This meal comprises rice, broccoli, and chicken that are deliciously prepared ahead of time. The chicken is rubbed with spices and herbs and cooked on a skillet.
Our Easy Sesame Chicken or Meal Prep Teriyaki Chicken for another amazing experience.
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Meal prep can help with weight control
These super tasty meal prep boxes are quite easy to make. They are healthy and make a great lunch for the entire week. Meal prepping allows you to measure required portions.
You will be microwaving the required portion only, you are not faced with the temptation of a second helping. If you are counting calories, this is good for you.
You also get to use organically grown foods because you are in control of the source of your ingredients.
My youngest used to call broccoli 'miniature trees’ and unlike many children who would cause a tantrum on seeing green on their plate. She loved broccoli, I bet it's how I always prepared it and paired it with her favorite meat, chicken.
I love broccoli, I read the benefits on the healthline.com website and made a short summary for you. Broccoli,
- May promote healthy digestion and reduce constipation.
- Contains multiple antioxidants that may support healthy cells and tissues in your body.
- Eating broccoli may lower blood sugar and improve diabetic control.
Reduces the stress of deciding what to make
Any mother knows how you can easily run out of options of what to eat! Meal prepping has made me a hero as I always have a dish with food in the fridge.
When your favorite food joint is shut down for some reason, prepared meals will always save the day.
It saves on time
When I have prepared the meals, I can have them for either lunch or dinner without having to go through the trouble of cooking. I simply pop the container into the microwave and voila, lunch or dinner is ready.
I love having them in the fridge especially when I’m sure I’ll have busy work ahead. This made reading very effective for my exams without worrying about the time I would spend preparing meals.
You will ultimately save money
Many times I am tempted to pass by a food joint when my mind remembers that my freezer has no prepared meals.
Meal prepping will definitely make you frugal. This recipe is delicious and you will look forward to the next time you have it.
I love chicken, rice, and broccoli for my lunches because otherwise, I would have to spend money on taking out food which definitely is not a healthy way to live.
INGREDIENTS AND SUBSTITUTIONS
- Steamed Rice
- Rice
Jasmine rice tastes great with broccoli and vegetables. It provides the energy you require as it contains carbs. You can replace white rice with brown rice which is rich in fiber and slightly lower in calories.
- Coconut oil
I love using coconut because it introduces a distinct and special flavor to the rice as well as seals the moisture in the rice grains.
- Chicken ingredients
- Boneless chicken breast
Boneless chicken is the best for this recipe as it takes a short time to cook. Chicken is rich in protein making the dish nutritious. Fish, turkey, or pork are the closest replacements of chicken in this recipe.
- Pepper
Pepper adds the required hotness, elevating its deliciousness.
- Garlic
Freshly minced garlic is a requirement in all meat dishes. Its tangy and distinct taste will always stand out.
- Paprika
I love the radiant red hue that paprika adds to chicken as well as its mild spicy undertone.
- Olive Oil
Olive oil is very healthy and has a unique fruity flavor that blends well with other ingredients, it fries the chicken giving it the desired brown and crispy edges.
- Cumin Spice
Cumin tastes so good, almost like coriander, the spicy taste of cumin is perfect in any meal dish. You can substitute it with coriander spice.
- Brown Sugar
Brown sugar adds a sweetness that balances greatly with the pepper and other spices. Chicken tastes delicious when slightly sweetened. Brown sugar caramelizes giving the chicken an attractive brown color and texture.
- Broccoli
- Fresh broccoli florets
Broccoli is a highly nutritious vegetable rich in antioxidants. I love its fresh crispy, mild cabbage taste.
You can substitute broccoli with its close cousin cauliflower or any crunchy vegetable of your choice, let's say zucchini or butternut. Vegetables are low in calories making this meal great for heart health.
FAQ: 20-MINUTE MEAL PREP CHICKEN, RICE, AND BROCCOLI RECIPE.
How long can I refrigerate this meal?
Chicken is sensitive and should be stored in an airtight container in the refrigerator for at most 4 days.
My broccoli tastes flat, how can I make the florets more flavorful?
I learned this trick from an Asian recipe. Once you wash your broccoli florets, soak them in salty water for 10 minutes. Drain the water and blanch them in salty water as well. Sprinkle some black pepper on the broccoli to enhance the flavor as well.
EXPERT TIPS
If you are crazy about flavor like I am then try this simple tip. Marinate the chicken for an hour before you cook it in the skillet. The marinate could be made of simple ingredients such as salt, mustard, olive oil, and honey.
Use coconut oil or your favorite oil while cooking the rice. Oil seals the moisture in the rice preventing it from drying up in the refrigerator. Coconut introduces a sweet delicious scent to the dish.
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If you tried this 20 Minute Meal- Prep Chicken, Rice And Broccoli Recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you liked it in the 📝 comments below. Thanks for visiting!
20 Minute Meal- Prep Chicken, Rice And Broccoli
Equipment
- Chopping Board
- Saucepan
- Sharp knife
- Colander
Ingredients
Rice ingredients
- 1 cup jasmine rice
- 2 cups Water
- ¾ tsp. Salt
- 1 tbsp. Coconut oil or any oil
Chicken ingredients
- 4 pieces chicken breasts Boneless & Medium sized
- Salt
- Pepper
- ½ tsp. Cumin
- ½ tsp. Paprika
- ½ tsp. Garlic powder
- 1 tsp. Brown sugar
- 1 tbsp. Olive oil
Broccoli ingredients
- 3 cups Broccoli florets
- Water For steaming
Instructions
For the rice
- In a medium-sized saucepan, add the two cups of water and oil and bring it to a boil.
- Once it boils, stir in the rice. Cover the saucepan with a lid and reduce the heat to low.
- Simmer for approximately 15 minutes until all the water is absorbed. Remove from the heat and set it aside.
For the chicken
- Rub the chicken with garlic powder, salt, pepper, paprika, cumin, and brown sugar.
- In a large heavy-duty pan or skillet, heat 2 tablespoons of oil over medium heat.
- Add the chicken to the skillet and cook for 5 minutes on the first side until the undersides develop dark grill marks.
- Flip onto the other side and cook for 5 minutes.
- Turn off the heat and let the chicken breasts rest in the pan.
- Remove the chicken breasts from the pan and cut them into smaller pieces.
For the broccoli
- Soak broccoli in salty water for about 5 minutes and drain through a colander while the rice is cooking.
- Boil water in a large pot.
- Add the broccoli florets to the pot of boiling water and blanch for one minute.Remove from heat and drain the water
OR
- Place the broccoli in a bowl safe for microwaves and add 3 tablespoons of water.Cover the bowl with plastic wrap and microwave on high for 3 minutes.
Notes
Nutrition
To Assemble
Use a cup to evenly spoon 1 cup of rice into each meal-prep container. Top the rice with the chicken slices and broccoli florets.
Cover the containers and refrigerate for up to 4 days.
To reheat
Microwave on high for 2 minutes until it starts steaming.
