Meal-Prep Chicken, Rice, and Broccoli

iklan tengah

Ingredients
For the Rice:

1. 2 cups water
2. 1 cup jasmine rice
3. ¾ teaspoon salt

For the chicken:

• 4 small-medium boneless skinless chicken breasts or thighs (about 4 oz each)
• 1 teaspoon brown or granulated sugar
• ½ teaspoon paprika
• ½ teaspoon cumin
• ½ teaspoon garlic powder
• Salt and pepper, to taste
• 1 tablespoon olive oil
• 2-3 cups broccoli florets
• water for steaming

Instructions

• 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.
• 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.
• 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. 
• 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.
• 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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