Chicken, Rice, And Broccoli- 20 Minute Meal Prep

Meal prepping is perfect for busy people. Why skip meals when you can prepare them in advance? Here is one quick lunch-box recipe for you workaholics. Chicken, rice and broccoli, all cooked in 20 minutes.

|Prep time: 5 min |Cook time: 15 min |Total time: 20 min |Servings: 4 |

Ingredients:

  • One cup of rice
  • Two cups of water
  • 3 tsp salt
  • 4 medium boneless skinless chicken breasts
  • 1 tsp brown sugar
  • 1/2 tsp paprika
  • 1/2 tsp cumin
  • half tsp garlic powder
  • 1 tbsp olive oil
  • 3 cups broccoli
  • Salt and pepper to taste
  • Water for steaming

Instructions:

  1. Rice prep– Boil the two cups of water in a saucepan, then add the rice and lower the heat. Mix around 15 minutes, until the water is absorbed.
  2. Chicken prep– Rub the chicken with brown sugar, paprika, garlic powder, cumin, salt, and pepper. Heat the olive oil in a large pan on medium heat. Put the chick-breasts in the pan and cook 5 minutes on each side without moving. Turn off heat and let the chicken rest in the pan for 5 minutes before cutting them in pieces.
  3. Broccoli prep– Boil water in a large pot. When the water is boiled, add the broccoli. After 1 minute remove it from the pot.
  4. Lunch-box prep– Cut the breasts into bite-size pieces. Put one cup of rice in each box and top it with chicken and broccoli. Store it in a refrigerator.

Leave a Reply

Your email address will not be published. Required fields are marked *