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Prep- Meal Chicken Rice and Broccoli
INGREDIENTS
- Ingredients
- For the Rice
- 1 cup jasmine rice
- 2 cups water
- 3/4 teaspoon salt
- For the chicken
- 4 small-medium boneless skinless chicken breasts or thighs about 4 oz each
- 1 teaspoon brown or granulated sugar
- 1 tablespoon olive oil
- 1/2 teaspoon cumin
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 2-3 cups broccoli florets
- Salt and pepper to taste
- water for steaming
DIRECTIONS
- Cook the Rice
- Boil in a medium saucepan. Stir in the rice, cover and reduce the heat to low. Simmer until all of the water is absorbed about for 15 minutes
- Cook the chicken
- Sear chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper. In a large heavy-duty pan (or skillet over medium-high heat), heat 1-2 tablespoons oil.
- Add the chicken to pan and cook for 5-6 minutes on the first side, until the undersides has dark grill marks. Flip and cook the other side for 5-6 minutes. When both sides are done, turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.
- Steam broccoli: There are two ways
- Blanch the broccoli on the stove-top: Boil water in a large pot. Bring broccoli into pot and blanch for just 1 minute. Remove from the pot.
- Steam in the microwave: In a microwave-safe bowl, place broccoli and add 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave on high for 3 minutes.
- To assemble
- Cut the chicken into slices or small bite-size pieces. Use a 1 cup measuring cup, evenly spoon 1 cup of rice into each meal-prep container (4 total). Top the rice with slices chicken and broccoli florets.
NOTES
- Note: Can keep this dish for 4 days, if it is covered and stored in refrigerate. Before eating, reheat microwave on high for 2 minutes or re-steam.
Source: This article and recipe was adopted from this site.
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