Chicken Rice And Broccoli Meal Prep
chicken rice and broccoli meal prep chicken rice and broccoli meal prep calories
Heat 1 tablespoon olive oil in a large sauté pan over medium high heat. Directions cook the rice boil in a medium saucepan.
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To make the chicken.
Chicken rice and broccoli meal prep. To cook the chicken. Add oil and garlic to your pan and bring to medium high heat. Add the chicken to pan and cook for 5 6.
Rub chicken with brown sugar paprika cumin garlic powder salt and pepper. Cover and reduce the heat to low. Cook chicken for 4 5 minutes per side or until the chicken is no longer pink on the inside and registers 165 f with a meat thermometer.
Simmer until all of the water is absorbed. Prep time 10 minutes cook time 18 minutes. Quick skillet chicken rice and steam broccoli all made in under 20 minutes for a healthy meal prep lunch box that you can enjoy all week long.
Boneless skinless chicken breasts 1 2 cup reduced sodium chicken broth 1 4 cup reduced sodium soy sauce broccoli i use 2 4 cups cooked rice optional 1 teaspoon cornstarch. Add in the broccoli and carrots and cook. 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.
6oz raw chicken breast or firm tofu or tempeh 1 cup cooked brown rice i used annie chun s sprouted brown rice i purchased at kroger 3 4 cup frozen or raw broccoli florets 1 tablespoon olive oil or olive oil spray to reduce amount of fat 1 2 tablespoon minced. This easy 25 minute chicken and rice meal prep will help you make delicious lunch boxes for the week. Once oil is heated add in chicken and cook until chicken.
In a large heavy duty pan or skillet. Use a cup to evenly spoon 1 cup of rice into each meal prep container. Season the chicken breasts on both sides with salt and pepper.
Stir in the rice cover and reduce the heat to low. Cover the containers and refrigerate for up to 4 days. Instructions to make the meal prep bowls.
Directions to cook the rice bring the water to a boil in a medium saucepan. 1 teaspoon sesame oil 1 2 onion sliced 1 teaspoon minced garlic 1 lb. Ingredients for 1 large serving.
Instructions for this recipe you will need a very large wok or skillet or you can make it in two batches otherwise your ingredients. Cook the chicken sear chicken with brown sugar paprika cumin garlic powder salt and pepper. Ingredients for the rice.
This stir in the rice. 2 cups water 1 cup jasmine rice 3 4 teaspoon salt for the chicken. Filled with chicken flavorful rice and broccoli.
Top the rice with the chicken slices and broccoli florets.
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