Name: Budget Chicken And Rice Meal Prep With Broccoli Under $20
Cook time: 30 min
Total time: 30 min
Ingredients: 1.5 lbs Chicken Breast or Thighs, cut into bite-sized pieces ($7.00); 2 cups Long Grain White Rice or Jasmine Rice ($1.50); 2 large heads of Fresh Broccoli or 2 bags of Frozen Broccoli Florets ($4.00); 3 tablespoons Olive Oil or Vegetable Oil ($0.50); 2 tablespoons Soy Sauce ($0.30); 1 tablespoon Garlic Powder ($0.20); 1 tablespoon Onion Powder ($0.20); 1 teaspoon Smoked Paprika ($0.10); Salt and Black Pepper to taste ($0.10); Optional: Sesame seeds or Red Pepper Flakes for garnish

Ingredients

Scale

1.5 lbs Chicken Breast or Thighs, cut into bite-sized pieces ($7.00)
2 cups Long Grain White Rice or Jasmine Rice ($1.50)
2 large heads of Fresh Broccoli or 2 bags of Frozen Broccoli Florets ($4.00)
3 tablespoons Olive Oil or Vegetable Oil ($0.50)
2 tablespoons Soy Sauce ($0.30)
1 tablespoon Garlic Powder ($0.20)
1 tablespoon Onion Powder ($0.20)
1 teaspoon Smoked Paprika ($0.10)
Salt and Black Pepper to taste ($0.10)
Optional: Sesame seeds or Red Pepper Flakes for garnish

Instructions

Cook the Rice: Rinse the rice under cold water until the water runs clear to remove excess starch. Combine 2 cups of rice with 4 cups of water (or follow package instructions) in a pot with a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes. Once finished, fluff with a fork and set aside to cool slightly.
Season and Cook the Chicken: While the rice cooks, pat the chicken pieces dry with a paper towel. In a large bowl, toss the chicken with garlic powder, onion powder, smoked paprika, salt, and pepper. Heat 2 tablespoons of oil in a large skillet over medium-high heat. Add the chicken in a single layer and sear for 6-8 minutes, turning occasionally, until golden brown and cooked through (internal temperature of 165°F).
Steam the Broccoli: If using fresh broccoli, cut it into small florets. In the last 5 minutes of the chicken cooking, add the broccoli florets directly into the skillet with a splash of water (about 2-3 tablespoons). Cover the pan with a lid to steam the broccoli for 3-4 minutes until it turns bright green and becomes tender-crisp. Remove the lid, stir in the soy sauce, and toss everything together for another minute.
Portioning and Storage: Lay out five microwave-safe meal prep containers. Evenly distribute the cooked rice among the containers. Top each rice portion with an equal amount of the chicken and broccoli mixture. Allow the meals to cool to room temperature before sealing the lids. Store in the refrigerator for up to 4-5 days.

Cook Time: 30 minutes