Chicken, Rice & Broccoli Meal-Prep Bowl

40 min · Easy · Serves 4

480 kcal per serving · 42g protein

The classic. Juicy seasoned chicken breast, fluffy rice and bright broccoli — four bowls done in 30 minutes.

Ingredients

• 720 g Chicken breast
• 300 g Long-grain white rice
• 600 g Broccoli florets
• 4 tbsp Olive oil
• 2 tsp Garlic powder
• 2 tsp Smoked paprika
• Lemon × 1
• 8 g Salt
• 4 g Black pepper

Method

1. Rinse the rice

   

   Rinse the rice until water runs clear.

2. Add to a pot

   

   Add to a pot with 1.5× its volume in water and a pinch of salt.

3. Bring to a boil

   

   Bring to a boil, cover, reduce to low and cook 12 minutes.

4. Rest off heat 5 minutes

   

   Rest off heat 5 minutes, then fluff.

5. Slice each chicken breast

   

   Slice each chicken breast in half horizontally so it cooks fast and evenly.

6. Pat dry

   

   Pat the chicken dry.

7. Rub with olive oil

   

   Rub with olive oil, garlic powder, smoked paprika, salt and pepper.

8. Heat a large pan

   

   Heat a large pan over medium-high.

9. Cook the chicken 4 minutes

   

   Cook the chicken 4 minutes per side until deeply golden and 74°C internal.

10. Rest 5 minutes

    

    Rest the chicken 5 minutes, then slice.

11. Steam the Broccoli

    

    Steam the broccoli florets for 4 minutes until bright green and just tender. Plunge briefly in cold water to lock the colour.

12. Divide rice

    

    Divide rice, sliced chicken and broccoli between 4 meal-prep containers.

13. Add a lemon wedge

    

    Add a lemon wedge to each container.

14. Seal and refrigerate

    

    Seal and refrigerate.