Print

20 Minute Meal-Prep Chicken, Rice and Broccoli Recipe

20 Minute Meal-Prep Chicken, Rice and Broccoli Recipe
Print Recipe

★★★★★

5 from 30 reviews

A quick and healthy 20-minute meal-prep recipe featuring tender seasoned chicken breasts, fluffy jasmine rice, and steamed broccoli florets, perfect for a balanced lunch or dinner throughout the week.

Ingredients

Scale

For the Rice

  • 2 cups water
  • 1 cup jasmine rice
  • 3/4 teaspoon salt

For the Chicken

  • 4 boneless, skinless chicken breasts or thighs (about 4–6 oz each)
  • 1 teaspoon brown or granulated sugar
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • Salt and pepper, to taste
  • 1 tablespoon olive oil

For the Broccoli

  • 2–3 cups broccoli florets
  • Water for steaming

Instructions

  1. Cook the Rice: Bring 2 cups of water to a boil in a medium saucepan. Stir in 1 cup of jasmine rice and 3/4 teaspoon salt. Cover the pan and reduce heat to low. Simmer gently for 15 minutes or until all water is absorbed and the rice is tender.
  2. Prepare and Cook the Chicken: Rub the chicken breasts or thighs with 1 teaspoon brown sugar, 1/2 teaspoon paprika, 1/2 teaspoon cumin, 1/2 teaspoon garlic powder, salt, and pepper to taste. Heat 1 tablespoon of olive oil in a large heavy-duty skillet over medium-high heat. Place chicken pieces in the pan and cook undisturbed for 5-6 minutes, allowing grill marks to form. Flip and cook the other side for another 5-6 minutes until cooked through. Turn off heat and let the chicken rest in the pan for at least 5 minutes before slicing.
  3. Steam the Broccoli: There are two methods to steam broccoli: Stove-top blanching: Boil water in a large pot, add broccoli florets, and blanch for 1 minute. Remove immediately. Microwave steaming: Place broccoli in a microwave-safe bowl with 3 tablespoons water, cover with a ceramic plate or plastic wrap, and microwave on high for 3 minutes.
  4. Assemble the Meal Prep Containers: Slice the rested chicken into bite-sized pieces. Portion 2/3 cup of cooked rice into each of 4 containers. Top each rice portion with sliced chicken and broccoli florets. Cover and refrigerate for up to 4 days.
  5. Reheat and Serve: When ready to eat, microwave the meal prep container on high for 2 minutes or until steaming hot throughout.

Notes

  • Make sure chicken is cooked to an internal temperature of 165°F (74°C) for safety.
  • Use jasmine rice for a fragrant, slightly sticky texture; substitute with basmati if preferred.
  • Adjust seasoning quantities based on personal taste.
  • For added flavor, marinate chicken with spices for 15 minutes before cooking if time allows.
  • Store leftovers in airtight containers and consume within 4 days.
  • Broccoli can be steamed ahead or substituted with other vegetables like green beans or asparagus.

Nutrition

Keywords: chicken meal prep, healthy chicken recipe, quick rice and broccoli meal, 20 minute dinner, easy meal prep chicken, healthy lunch ideas

Find it online: https://topreci.com/20-minute-meal-prep-chicken-rice-and-broccoli-recipe/