20 MINUTE MEAL-PREP CHICKEN, RICE AND BROCCOLI #healthylunch #lowcalorie

20 MINUTE MEAL-PREP CHICKEN, RICE AND BROCCOLI #healthylunch #lowcalorie

Brisk skillet chicken, rice, and steam broccoli all made in less than 20 minutes for a solid supper prep lunch box that you can appreciate throughout the entire week!

In case you're new to supper preparing, it would be ideal if you look at our dinner prep files to see an entire pack of our different tasty feast prep plans. Today we're concocting one of the most effortless and least complex chicken supper prep plans you can make. Chicken, rice, and broccoli all cooked in less than 20 minutes. These delectable supper prep boxes are snappy, sound and make an incredible lunch for the whole week. In case you're similar to us, we really love having them in the refrigerator and having them for lunch or supper at work as well as at home as well!

To begin you should get the rice cooking. It takes the longest so it's smarter to get it off the beaten path first. While the rice is cooking, season your chicken and cook it in a hot skillet or rock solid dish. Presently, here's the place it gets precarious and you'll have to haul out your performing various tasks aptitudes. While the chicken and rice are cooking, feel free to steam the broccoli. You can do this on the stove-top in a pot of bubbling water or in the microwave. Presently the entirety of that is left is to cut the chicken, spoon out the rice and gather the feast prep bowls.


20 MINUTE MEAL-PREP CHICKEN, RICE AND BROCCOLI #healthylunch #lowcalorie

For the Rice:

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

For the chicken:

  • 4 small-medium boneless skinless chicken breasts or thighs about 4 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
  • 2-3 cups broccoli florets
  • water for steaming


  1. To Cook the Rice:Bring the water to a boil in a medium saucepan. this Stir in the rice; cover and reduce the heat to low. Simmer for 15 minutes until all of the water is absorbed.
  2. To Cook the chicken: Rub chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper. Heat 1-2 tablespoons oil in a large heavy-duty pan or skillet over medium-high heat.
  3. Add the chicken to pan and cook for 5-6 minutes on the first side without moving, until the undersides develop dark grill marks. Flip the chicken breasts using a pair of tongs or a fork and cook the other side for 5-6 minutes. Turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.
  4. To steam broccoli: There are two ways to cook the broccoli. To blanch the broccoli on the stove-top. Boil water in a large pot. Add broccoli florets to pot and blanch for just 1 minute. Remove from the pot. To steam in the microwave: Place broccoli in a microwave-safe bowl and add water 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave on high for 3 minutes.
  5. To assemble: Cut the chicken into slices or small bite-size pieces. Use a 1 cup measuring cup to evenly spoon 1 cup of rice into each meal-prep container (4 total) Top the rice with slices chicken and broccoli florets. Cover and refrigerate for you to 4 days. To reheat microwave on high for 2 minutes or until steaming.

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