Description
Quick and healthy meal prep chicken with rice and broccoli in just 20 minutes.
Ingredients
Scale
- 2 cups water
- 1 cup jasmine rice
- 3/4 teaspoon salt
- 4 boneless, skinless chicken breasts or thighs (4–6 oz each)
- 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
- Cook the Rice: Bring the water to a boil in a medium saucepan. Stir in the rice; cover and reduce the heat to low. Simmer for 15 minutes until all of the water is absorbed.
- 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.
- Steam Broccoli: Either blanch broccoli florets in boiling water for 1 minute or microwave in a bowl with 3 tablespoons water, covered, on high for 3 minutes.
- Assemble: Cut the chicken into slices or small bite-size pieces. Spoon 2/3 cup of rice into each of 4 containers. Top the rice with sliced chicken and broccoli florets.
Notes
Cover and refrigerate for up to 4 days. To reheat, microwave on high for 2 minutes or until steaming.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Pan-frying
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 356 kcal
- Sugar: 2 g
- Sodium: 561 mg
- Fat: 9 g
- Saturated Fat: 2 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 41 g
- Fiber: 2 g
- Protein: 26 g
- Cholesterol: 107 mg