Ingredients
Scale
- 1.5 lbs Chicken breast or thighs (cut into bite-sized pieces)
- 2 cups Long-grain white rice (uncooked)
- 4 cups Broccoli florets (fresh or frozen)
- 2 tablespoons Olive oil or vegetable oil
- 1 tablespoon Garlic powder
- 1 tablespoon Onion powder
- 1 teaspoon Smoked paprika
- Salt and black pepper to taste
- Optional: Low-sodium soy sauce or hot sauce for serving
Instructions
- Step 1: Cook the Rice
Rinse the rice under cold water until the water runs clear to remove excess starch. Combine the 2 cups of rice with 4 cups of water (or chicken broth for more flavor) in a medium pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15 to 18 minutes. Once finished, fluff with a fork and set aside. - Step 2: Season and Sear the Chicken
While the rice cooks, pat the chicken pieces dry with a paper towel. Place them in a bowl and toss with olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Heat a large skillet over medium-high heat. Add the chicken in a single layer and cook for about 6-8 minutes, stirring occasionally, until the chicken is golden brown and cooked through to an internal temperature of 165°F. - Step 3: Prepare the Broccoli
If using fresh broccoli, steam it in a microwave-safe bowl with a splash of water for 3 minutes until tender-crisp. If using frozen broccoli, you can toss it directly into the skillet with the chicken during the last 4 minutes of cooking. This allows the broccoli to soak up the juices and seasoning from the chicken, adding extra flavor without extra cost. - Step 4: Portion and Assemble
Lay out four airtight meal prep containers. Divide the cooked rice evenly among the containers (about 1 cup each). Top the rice with equal portions of the seasoned chicken and a generous serving of broccoli. Allow the food to cool slightly before sealing the lids to prevent the rice from becoming mushy from trapped steam.
- Cook Time: 40 minutes