Chicken, Rice and Broccoli Meal Prep
This healthy meal prep is perfect for the week ahead, with juicy chicken breasts, fluffy basmati rice and fresh broccoli. Yum!
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Servings: 4 people
Equipment
- 1 Instant Pot optional
Ingredients
- 4 boneless skinless chicken breasts
- 2 cups basmati rice or your rice of choice (about 4 cups cooked)
- 3 cups low-sodium chicken broth
- 2 large broccoli bunches 4 cups cut into small florets
- 2 tablespoon olive oil
- 1 tablespoon liquid honey
- 2 teaspoon Dijon mustard
- 1 clove garlic
- ½ teaspoon salt and pepper (each)
- 1 lemon
Instructions
- Cook the rice, according to package instructions. If you're making basmati rice in the Instant Pot, put 2 cups of rice and 3 cups of low sodium chicken broth into the Instant Pot. Stir and then seal the pot with the lid. Select the rice button.
- Meanwhile, pre-heat oven to 400 degrees F. Butterfly the chicken breasts (see note below).
- Combine olive oil, honey, dijon mustard and salt in a small bowl. Place chicken breasts into a shallow bowl or dish and coat the breasts with the marinade. Turn the chicken breasts over with your hands, coating the chicken. Let sit in the marinade for 5 minutes (or up to 8 hours.)
- Cover a baking pan in parchment paper and place the chicken on the pan. Cook the chicken in the pre-heated oven for 12-15 minutes or until an inserted thermometer reads 165 degrees F. Let rest.
- While the chicken bakes, place a pot a water on for the broccoli. When the water is boiling, put the broccoli in a steamer and cook for 7-10 minutes.
- Be careful not to overcook the broccoli! Once the time is up, remove the broccoli from the heat so it stops cooking.
- Divide portions of rice, chicken breast and broccoli between containers. Keep in fridge until you need them.
Notes
Store in fridge for up to 3 days.
How to "butterfly" chicken breasts:
This is just fancy term that means you're making the whole chicken an even thickness. This helps with cooking because then the thinner end of the chicken breast won't get overcooked while you're trying to cook the thickest part of the chicken breast. To butterfly them, simply place the chicken breast on it's side on a cutting board and carefully cut into the thickest part of the breast, which will allow the breast to fall open and - surprise - kinda look like a butter fly when it's splayed out.How to re-heat this meal:
Re-heat these meals for 1-2 minutes in the microwave.Nutrition Facts
Chicken, Rice and Broccoli Meal Prep
Amount per Serving
Calories
436
% Daily Value*
Fat
14
g
22
%
Saturated Fat
3
g
19
%
Sodium
120
mg
5
%
Potassium
613
mg
18
%
Carbohydrates
57
g
19
%
Fiber
3
g
13
%
Sugar
6
g
7
%
Protein
22
g
44
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
436
Nutrition Facts