Chicken, Rice & Broccoli Meal-Prep Bowls
50 min494 kcal each
The meal-prep classic: seared chicken breast, brown rice and charred broccoli with a garlic-soy dressing. Four lunches in under an hour.
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Plan this recipeIngredients
for 4 servings- Chicken breast, boneless and skinless600 g
- Brown rice, uncooked240 g
- Broccoli florets500 g
- Olive oil1½ tbsp
- Low-sodium soy sauce2 tbsp
- Lemon juice1 tbsp
- Garlic3 clove
- Smoked paprika1 tsp
- Black pepper½ tsp
- Salt½ tsp
Method
Prep 15 min · cook 35 min- Rinse the rice, then simmer it covered in 600 ml of lightly salted water for 30–35 minutes, until the water is gone. Leave it to rest off the heat for 5 minutes.
- While it cooks, heat the oven to 220 °C. Toss the broccoli with a third of the oil and a pinch of salt and roast for 15–18 minutes, until the edges char.
- Pat the chicken dry and rub it with the rest of the oil, the paprika, pepper and salt.
- Sear in a hot pan for 5–6 minutes a side, until the thickest part reaches 74 °C. Rest for 5 minutes, then slice.
- Stir the soy sauce, lemon juice and finely grated garlic together.
- Divide the rice, broccoli and chicken between four containers and spoon the dressing over the chicken.
- Keeps for 4 days in the fridge. Reheat covered, with a splash of water, so the rice stays soft.
Nutrition
per servingCal
494
Protein
41g
Carbs
55g
Fat
12g
Of 2.7g of sugar per serving, 0g is added sugar.
Of 12g of fat per serving, 2.4g is saturated.
