Name: Chicken Broccoli and Rice Meal Prep
Prep time: 30 min
Cook time: 35 min
Total time: 1 h 5 min
Cuisine: American
Ingredients: 1 Head Broccoli; 1 Bag Microwave Jasmine Rice; 1 Bag Frozen Riced Cauliflower; 1 Container Trader Joe’s Green Goddess Sauce; 3 Chicken Breasts; 1 tbsp Avocado Oil; 1 tsp Smoked Paprika; 1 tsp Garlic Powder; 1 tsp Oregano; 1/2 tsp Salt; Ground Pepper to taste

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Why Make This Recipe

Chicken Broccoli and Rice Meal Prep is a fantastic way to enjoy a healthy, balanced meal throughout the week. It’s a simple, one-pan dish packed with protein, fiber, and flavor. By preparing this meal in advance, you save time and effort during busy weekdays. Plus, it’s a great way to control ingredients and portion sizes, making it an excellent option for anyone looking to eat healthier.

How to Make Chicken Broccoli and Rice Meal Prep

Ingredients:

1 Head Broccoli
1 Bag Microwave Jasmine Rice
1 Bag Frozen Riced Cauliflower
1 Container Trader Joe’s Green Goddess Sauce
3 Chicken Breasts
1 tbsp Avocado Oil
1 tsp Smoked Paprika
1 tsp Garlic Powder
1 tsp Oregano
1/2 tsp Salt
Ground Pepper to taste

Directions:

To avoid your chicken from coming out dry, try this step: In a large mixing bowl, combine lukewarm water and salt; stir and pour over the chicken breasts. Set aside for 20 to 30 minutes. You can also cover the bowl and refrigerate for about 2 hours.

Preheat your oven to 425°F (220°C). Season the chicken and place it on a baking sheet. Cut the broccoli into florets and add it to the baking sheet as well, drizzled with avocado oil and a little salt.

Bake at 425°F for 25-35 minutes, depending on the thickness of the chicken. Let the chicken rest for 10 minutes before cutting. Then, divide the rice mixture, broccoli, and chicken (cut up) into 4 meal prep containers. Add the green goddess dip to the containers for extra flavor. This meal stays well in the fridge for up to 4 days, and you can freeze it as well.

How to Serve Chicken Broccoli and Rice Meal Prep

To serve, simply take a portion out of the fridge or freezer and reheat until warm. You can enjoy it as-is or add extra sauce if you like. This dish pairs well with a side salad or some fresh fruit for a complete meal.

How to Store Chicken Broccoli and Rice Meal Prep

Store any leftovers in airtight containers in the refrigerator. This meal can last up to 4 days in the fridge. If you plan to keep it longer, it’s best to freeze the meal. Make sure to let it cool completely before you freeze it to maintain texture and flavor.

Tips to Make Chicken Broccoli and Rice Meal Prep

Make sure to not overcook the chicken to prevent it from becoming dry. Using the brining method helps keep it juicy.
Feel free to add different vegetables, like carrots or bell peppers, for added nutrition and color.
Experiment with other sauces if you want a variety in flavors throughout the week.

Variation

You can swap out the broccoli for other vegetables you enjoy, such as green beans or asparagus. Additionally, if you prefer a different protein, turkey or tofu can be great alternatives to chicken.

FAQs

1. Can I use fresh rice instead of microwave rice?
Yes, you can cook fresh rice instead of using microwave rice. Just ensure it’s fully cooked before meal prep.

2. How can I make this recipe spicier?
To add some heat, consider using cayenne pepper, chili flakes, or a spicy sauce like sriracha in the seasoning.

3. Can I make this recipe vegetarian?
Absolutely! You can replace the chicken with chickpeas or tofu and keep the rest of the ingredients the same for a delicious vegetarian option.

Chicken Broccoli and Rice