When you think of a quick and healthy meal, chicken, rice, and broccoli come to mind. But why stop there? You can elevate your dining experience with a few extras! Pair your dish with a light salad dressed in a tangy vinaigrette.
If you’re craving something heartier, a side of garlic bread or even roasted sweet potatoes can balance the meal. Want to get fancy? Top your chicken with a sprinkling of feta cheese or a dollop of homemade tzatziki. And don’t forget some fresh herbs for garnish; they can transform your plate!
It’s busy evenings like these when I find myself rustling up something that’s quick, easy, and good for the soul. Among my favorite go-tos is the 20 Minute Meal Prep Chicken, Rice, and Broccoli.
Why? Because it’s uncomplicated yet satisfying. Picture this: steaming broccoli, perfectly cooked chicken, and fluffy rice, all drenched in a splash of zestful olive oil. This dish isn’t just food; it’s comfort on a plate. Ready to explore how to whip it up? Let’s dive into this culinary adventure together.
What is 20 Minute Meal Prep Chicken, Rice, and Broccoli?
This dish is a trifecta of wholesome goodness. It’s comprised of moist chicken breasts or thighs, fresh vibrant broccoli, and fluffy jasmine rice. The twist? Everything cooks quickly, so you’re looking at just twenty minutes for a nutritious meal.
It’s ideal for meal prep, meaning you can cook large portions and enjoy them throughout the week. Whether you’re a meal prep pro or a beginner in the kitchen, this recipe is a game-changer.
What Does It Taste Like?
Imagine biting into well-seasoned chicken, lightly sweetened and elevated with spices. The broccoli offers a slight crunch, contrasting nicely with the tender rice.
Each mouthful bursts with flavor, all wrapped in a delightful warmth. Drenched in a drizzle of olive oil and a hint of lemon zest, the taste is fresh, vibrant, and utterly satisfying.
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Why This Recipe Works
Here are four compelling reasons why this recipe is a winner:
1. Speedy and Convenient: The quick-cooking nature of this meal makes it perfect for those hectic weeknights. You’re in and out of the kitchen, and in just twenty minutes, you’re sitting down to eat.
2. Nutrient Dense: Chicken is an excellent source of protein that supports muscle health, while broccoli offers a wealth of vitamins and minerals. Pair this with the complex carbohydrates in rice, and you’ve got a balanced plate that fuels your body right.
3. Versatile: Feel like jazzing things up? You can switch out the chicken for tofu or chickpeas, adjust the veggies, or modify spices to suit your taste. The base recipe is customizable, making it easy to avoid monotony in your meal prep.
4. Meal Prep Friendly: This dish keeps well in the fridge, making it easy to store leftovers. It reheats beautifully, giving you a delicious meal ready at lunchtime or dinner without extra cooking.
Ingredients for 20 Minute Meal Prep Chicken, Rice, and Broccoli
Before you get started, let’s gather the essentials:
For the Rice
- 1 cup jasmine long-grain rice
- ¾ teaspoon fine sea salt
- 2 cups filtered water
For the Chicken
- 2 to 3 cups fresh broccoli florets
- 1 teaspoon light brown sugar or granulated sugar
- 4 boneless, skinless chicken breasts or thighs (4 to 6 ounces each)
- ½ teaspoon smoked paprika
- Salt and freshly ground black pepper, to taste
- ½ teaspoon ground cumin
- Water, for steaming
- ½ teaspoon garlic powder
- 1 tablespoon extra virgin olive oil
- 1 teaspoon lemon zest (to brighten flavors)
- ½ teaspoon dried thyme (for herbal aroma)
Step by Step Instructions
Let’s piece together this masterpiece, one step at a time:
Step 1: Rinse and Cook the Rice
Begin by rinsing 1 cup of jasmine rice under cold water. This helps remove excess starch and ensures it cooks up fluffy. In a medium saucepan, combine the rinsed rice, 2 cups of filtered water, and ¾ teaspoon of salt.
Bring it to a boil over medium heat. Once boiling, cover with a lid, reduce to low heat, and let it steam for about 15 minutes.
Step 2: Prepare the Chicken
While the rice is cooking, grab your chicken. Season it with smoked paprika, ground cumin, garlic powder, salt, and pepper.
This spice combination infuses flavor right into the chicken. You can use a mallet or even a rolling pin to pound the chicken to an even thickness; this ensures that it cooks uniformly.
Step 3: Sauté the Chicken
Heat 1 tablespoon of extra virgin olive oil in a large skillet over medium-high heat. Once hot, add the seasoned chicken. Cook for about 5-6 minutes per side until golden brown and cooked through. You want an internal temperature of 165°F for safety.
Step 4: Steam the Broccoli
While the chicken is sautéing, steam your broccoli florets. You can do this in a separate pot with a bit of water or in the microwave using a microwave-safe bowl covered with a lid. Steam them for about 4-5 minutes until they become bright green and tender-crisp.
Step 5: Combine
Once the chicken is cooked, let it rest for a couple of minutes before slicing. Fluff the rice with a fork and mix in your lemon zest and dried thyme for an extra pop of flavor. Now, it’s time to assemble your meal! Layer the rice, followed by the sliced chicken, and top it off with steamed broccoli.
Step 6: Store or Serve
If you’re meal prepping, portion your meal into individual containers. Just make sure to allow the veggies and chicken to cool before sealing them up. When it’s time to eat, simply reheat in the microwave.
Notes
Here are some tips to keep in mind for the best results:
- Resting the Chicken: Always let your chicken rest after cooking. This lets the juices redistribute, ensuring moist meat.
- Flavor Options: Don’t hesitate to play with different spices and herbs. Experiment with Italian seasoning or a bit of cayenne for heat!
- Broccoli Cooking: If you prefer your broccoli cooked more, just steam it a minute or two longer.
- Cooking in Batches: If you’re making this dish for multiple meals, feel free to double or triple the recipe as desired.
- Check for Doneness: Use a meat thermometer to check your chicken’s doneness for consistent results.
Nutrition Information
A single serving of this dish is not just delicious, but nutritious too:
- Calories: Approximately 400
- Protein: 35g
- Fat: 10g
- Carbohydrates: 50g
- Dietary Fiber: 4g
These values can vary based on specific ingredient quantities, but rest assured, you’re fueling your body with healthy options!
How to Store the Leftovers?
The beauty of this dish lies in its make-ahead nature. To store leftovers:
- Place cooled chicken, rice, and broccoli in an airtight container.
- Store in the fridge for up to 4 days.
- When ready to eat, reheat in the microwave or on the stove until heated through.
For longer storage, you can freeze the components separately. Portion out your meals into freezer-safe containers, and they can be stored for up to three months.
Sides for 20 Minute Meal Prep Chicken, Rice, and Broccoli
Want to add more variety to your meal? Consider these sides:
1. Quinoa Salad: A refreshing salad with quinoa, cucumbers, tomatoes, and feta cheese can lighten up the dish. Its nutty flavor complements the chicken beautifully.
2. Garlic Mashed Potatoes: Creamy mashed potatoes infused with garlic provide a comforting addition. They add richness, perfectly contrasting the meal’s freshness.
3. Grilled Asparagus: Charred asparagus drizzled with balsamic glaze can turn your chicken and rice dish into something gourmet. The smoky flavor will enhance your palate.
4. Mixed Green Salad: A simple salad of mixed greens, cherry tomatoes, and a zesty lemon dressing balances out the richer elements on your plate. Extra fiber makes this side a winner.
Alternative Choices to the Ingredients
Stuck with bare shelves? Here’s what you can switch out:
1. Chicken: If you don’t have chicken, turkey breast works well. Alternatively, you could opt for canned beans or lentils to make it vegetarian.
2. Jasmine Rice: Any long-grain rice or even brown rice can serve as a substitute. Cauliflower rice is a great low-carb alternative.
3. Broccoli: If broccoli isn’t available, cauliflower or green beans could fill in nicely. They both cook up quickly and offer similar health benefits.
4. Olive Oil: In a pinch, any neutral oil like canola or avocado oil can take olive oil’s place. The flavor might change slightly, but your dish will still shine.
20 Minute Meal Prep Chicken ,Rice and Broccoli
Equipment
- Cup
- pot
Ingredients
For the Rice
- 1 cup jasmine long-grain rice
- ¾ teaspoon fine sea salt
- 2 cups filtered water
For the Chicken
- 2 to 3 cups fresh broccoli florets
- 1 teaspoon light brown sugar or granulated sugar
- 4 boneless skinless chicken breasts or thighs (4 to 6 ounces each)
- ½ teaspoon smoked paprika
- Salt and freshly ground black pepper to taste
- ½ teaspoon ground cumin
- Water for steaming
- ½ teaspoon garlic powder
- 1 tablespoon extra virgin olive oil
- 1 teaspoon lemon zest to brighten flavors
- ½ teaspoon dried thyme for herbal aroma
Instructions
Step 1: Rinse and Cook the Rice
- Begin by rinsing 1 cup of jasmine rice under cold water. This helps remove excess starch and ensures it cooks up fluffy. In a medium saucepan, combine the rinsed rice, 2 cups of filtered water, and ¾ teaspoon of salt.
- Bring it to a boil over medium heat. Once boiling, cover with a lid, reduce to low heat, and let it steam for about 15 minutes.
Step 2: Prepare the Chicken
- While the rice is cooking, grab your chicken. Season it with smoked paprika, ground cumin, garlic powder, salt, and pepper.
- This spice combination infuses flavor right into the chicken. You can use a mallet or even a rolling pin to pound the chicken to an even thickness; this ensures that it cooks uniformly.
Step 3: Sauté the Chicken
- Heat 1 tablespoon of extra virgin olive oil in a large skillet over medium-high heat. Once hot, add the seasoned chicken. Cook for about 5-6 minutes per side until golden brown and cooked through. You want an internal temperature of 165°F for safety.
Step 4: Steam the Broccoli
- While the chicken is sautéing, steam your broccoli florets. You can do this in a separate pot with a bit of water or in the microwave using a microwave-safe bowl covered with a lid. Steam them for about 4-5 minutes until they become bright green and tender-crisp.
Step 5: Combine
- Once the chicken is cooked, let it rest for a couple of minutes before slicing. Fluff the rice with a fork and mix in your lemon zest and dried thyme for an extra pop of flavor. Now, it’s time to assemble your meal! Layer the rice, followed by the sliced chicken, and top it off with steamed broccoli.
Step 6: Store or Serve
- If you’re meal prepping, portion your meal into individual containers. Just make sure to allow the veggies and chicken to cool before sealing them up. When it’s time to eat, simply reheat in the microwave.
Notes
- Resting the Chicken: Always let your chicken rest after cooking. This lets the juices redistribute, ensuring moist meat.
- Flavor Options: Don’t hesitate to play with different spices and herbs. Experiment with Italian seasoning or a bit of cayenne for heat!
- Broccoli Cooking: If you prefer your broccoli cooked more, just steam it a minute or two longer.
- Cooking in Batches: If you’re making this dish for multiple meals, feel free to double or triple the recipe as desired.
- Check for Doneness: Use a meat thermometer to check your chicken’s doneness for consistent results.
Nutrition
Frequently Asked Questions
1. Can I prepare this dish ahead of time?
Absolutely! This dish is ideal for meal prep. You can cook everything ahead and portion it out in containers for easy grab-and-go meals.
2. What can I use instead of jasmine rice?
You can substitute with basmati rice, brown rice, or even quinoa for a different texture and flavor. Each option brings its own unique taste to the meal.
3. Is this recipe gluten-free?
Yes, it is! All of the components in this recipe are naturally gluten-free. Just be sure to check labels on any processed ingredients.
4. Can I use frozen broccoli instead of fresh?
Certainly! Frozen broccoli is a convenient option. Just adjust the steaming time, as it usually takes less time to cook compared to fresh broccoli.
Conclusion
There you have it! A simple, delightful journey through the world of 20 Minute Meal Prep Chicken, Rice, and Broccoli. This dish is more than just a meal; it’s a solution for busy lifestyles seeking quick, healthy options. Whether you’re prepping for the week or looking for a satisfying dinner solution, you have all the tools and insights you need to get started. So fire up your stove and get cooking. Your taste buds will thank you, and your busy schedule will too!
