20 MINUTE MEAL-PREP CHICKEN, RICE AND BROCCOLI
20 MINUTE MEAL-PREP CHICKEN, RICE AND BROCCOLI
If you’re unaccustomed meal prepping, please verify our meal-prep archives to examine a full bunch of our alternative delicious meal-prep recipes. nowadays we’re preparation up one in all the best and simplest chicken meal schoolwork recipes you'll build. Chicken, rice, and broccoli all barbecued in below twenty minutes. These tasty meal-prep boxes ar fast, healthy and build a good lunch for the complete week. If you’re like United States of America, we have a tendency to really love having them within the icebox and consumption them for lunch or dinner not solely at work however reception too!
To start you may ought to get the rice preparation. It takes the longest therefore it’s higher to urge it out of the approach initial. whereas the rice is preparation, season your chicken and cook it in a very hot pan or serious duty pan.
Now, here’s wherever it get’s difficult and you’ll ought to pull out your multi-tasking skills. whereas the chicken and rice ar preparation, act and steam the broccoli. you'll try this on the stove-top in a very pot of boiling water or within the microwave. currently all that’s left is to chop the chicken, spoon out the rice and assemble the meal schoolwork bowls.
20 Minute Meal-Prep Chicken, Rice, and Broccoli
Ingredients
- For the Rice:
- 2 cups water
- 1 cup bush rice
- 3/4 teaspoon salt
- For the chicken:
- 4 small-medium boneless skinless chicken breasts or thighs regarding four oz every
- 1 teaspoon brown or refined sugar
- 1/2 teaspoon paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon garlic powder
- Salt and pepper to style
- 1 tablespoon oil
- 2-3 cups broccoli florets
- water for steaming
Instructions
- To Cook the Rice: Bring the water to a boil in a very medium cooking pan. this Stir within the rice; cowl and cut back the warmth to low. Simmer for quarter-hour till all of the water is absorbed.
- To Cook the chicken: Rub chicken with refined sugar, paprika, cumin, garlic powder, salt, and pepper. Heat 1-2 tablespoons oil in a very massive heavy-duty pan or pan over medium-high heat.
- Add the chicken to pan and cook for 5-6 minutes on the primary facet while not moving, till the undersides develop dark grill marks. Flip the chicken breasts employing a combine of device or a fork and cook the opposite facet for 5-6 minutes. close up heat and permit chicken breasts to rest in pan for a minimum of five minutes before cutting.
- To steam broccoli: There ar 2 ways that to cook the broccoli. To blanch the broccoli on the stove-top. Boil water in a very massive pot. Add broccoli florets to pot and blanch for simply one minute. take away from the pot. To steam within the microwave: Place broccoli in a very microwave-safe bowl and add water three tablespoons water to the bowl. cowl with a ceramic plate or wrapper. Microwave on high for three minutes.
- To assemble: Cut the chicken into slices or tiny bite-size items. Use a one cup cup to equally spoon one cup of rice into every meal-prep instrumentality (4 total) prime the rice with slices chicken and broccoli florets. cowl and refrigerate for you to four days. To heat up microwave on high for two minutes or till steaming.