Meal Prep Chicken and Broccoli

This Meal Prep Chicken and Broccoli Recipe is easy, healthy and great for meal prepping for the week. This dish is packed with fibre and lean chicken protein. This dish is perfect for dinner or lunch and can easily be customized to include your favourite grains or spices.

Ingredients for 4 servings:

• For the Chicken
  • 4 skinless and boneless chicken breasts or thighs (for juicier meat)
  • 2 tbsp olive oil
  • 1 tsp of garlic powder
  • 1 tsp of onion powder
  • 1 tsp of paprika
  • Half a teaspoon of salt
  • Black pepper, 1/2 tsp
  • Lemon juice, 1 tbsp (optional).
• Broccoli
  • About 1 large head of broccoli, or 4 cups of florets.
  • 1 tbsp olive oil
  • Half a teaspoon of garlic powder
  • Taste salt and pepper
• Rice for the Optional:
  • 1 cup brown or white rice cooked (about 1/2 cup uncooked).
  • Water or chicken broth 2 cups
• Garnish Optional:
  • Lemon wedges
  • Fresh herbs such as thyme or parsley

Instructions:

1. If you are using rice, cook it as follows:
   • Combine 1 cup of rice in a medium pan with 2 cups water (or chicken stock for extra flavour). Bring to a rolling boil.
   • Once the rice has boiled, reduce the heat, cover and simmer the rice for 15 to 20 minutes (for white or brown rice) until it is tender.
   • Fluff with a knife and put aside.
2. Prepare the chicken:
   • Preheat your oven to 375degF.
   • Rub the chicken breasts in olive oil with garlic powder, onion, paprika and salt. You can drizzle lemon juice on top for an extra taste.
   • Bake the chicken for 25-30 mins or until it reaches an internal temperature of 165degF.
   • Let the chicken rest in the oven for a few moments before cutting it into cubes or thin strips.
3. Broccoli roasted:
   • Preheat your oven (if you haven’t already) to 375degF while the chicken bakes. Or, use a separate baking sheet for broccoli.
   • Spread the broccoli florets evenly on a baking tray and toss them in olive oil with garlic powder, pepper and salt.
   • Roast the broccoli for 15 to 20 minutes, turning it halfway, until it is soft and lightly browned around the edges.
4. Assemble your meal prep:
   • Divide the rice, roasted broccoli and chicken into four meal containers.
   • Add fresh herbs or extra lemon juice to the dish for an extra special touch.
   • Seal the containers and store them for up to four days in the refrigerator.
5. Serve:
   • If you are ready to eat the meal, microwave the rice, broccoli and chicken for 2 or 3 minutes until the food is heated.

Tips:

• You can also substitute broccoli with other vegetables, such as carrots, green beans or cauliflower.
• Meal Prep – This recipe is perfect for meal prep. Prepare several servings, and you will have healthy meals available throughout the week.
• Add a little sauce: If you enjoy a saucy meal, add some of your favourite sauces, like teriyaki sauce, soy sauce or homemade vinaigrette.

Why You Will Love This Recipe

• Simple & Quick: This recipe is simple and requires minimal ingredients. It takes only a few minutes to prepare.
• This meal is balanced and nutritious, with lean proteins, vegetables and whole grains.
• Perfect for Meal Prep: Ingredients store well in the refrigerator, making this a great choice for meal preparation ahead of time.

Enjoy this healthy and easy-to-make dish for a busy week!