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20 Minute Meal-Prep Chicken, Rice, and Broccoli

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings
Calories 450
A quick and healthy meal prep featuring tender chicken, fluffy jasmine rice, and steamed broccoli, perfect for busy weeknights.

Ingredients

Broth and Rice

  • 2 cups water
  • 1 cup jasmine rice
  • 3/4 teaspoon salt

Chicken

  • 4 oz 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

Broccoli

  • 2-3 cups broccoli florets

Water for steaming

  • 3 tablespoons water (for microwave steaming)

Instructions 

  • Bring 2 cups water to a boil, stir in rice, cover, and simmer for 15 minutes until water is absorbed.
  • Rub chicken with sugar, paprika, cumin, garlic powder, salt, and pepper. Heat 1-2 tbsp oil in a skillet over medium-high heat.
  • Add chicken to pan; cook 5-6 minutes per side until cooked through. Rest for 5 minutes before slicing.
  • Steam broccoli by boiling in water for 1 minute or microwave with 3 tbsp water for 3 minutes, then drain.
  • Slice chicken. Divide rice into 4 portions, top each with chicken slices and broccoli. Reheat as needed.

Notes

For best results, prepare ingredients in advance and store in airtight containers.
Calories: 450kcal
Cost: $15
Course: Main Course
Cuisine: American
Keyword: broccoli, Chicken, Rice