Name: Budget Chicken And Rice Meal Prep With Broccoli Under $20
Cook time: 40 min
Total time: 40 min
Ingredients: 1.5 lbs Chicken Breast or Thighs, chopped into bite-sized pieces ($7.00); 2 cups Long-Grain White Rice ($1.50); 1 lb Frozen Broccoli Florets ($2.00); 4 cups Chicken Broth or Water ($1.50); 2 tbsp Olive Oil or Vegetable Oil ($0.50); 1 tbsp Garlic Powder ($0.25); 1 tbsp Onion Powder ($0.25); 1 tsp Smoked Paprika ($0.15); Salt and Black Pepper to taste ($0.10); Optional: Soy sauce or Hot sauce for serving ($0.50)

Ingredients

Scale

1.5 lbs Chicken Breast or Thighs, chopped into bite-sized pieces ($7.00)
2 cups Long-Grain White Rice ($1.50)
1 lb Frozen Broccoli Florets ($2.00)
4 cups Chicken Broth or Water ($1.50)
2 tbsp Olive Oil or Vegetable Oil ($0.50)
1 tbsp Garlic Powder ($0.25)
1 tbsp Onion Powder ($0.25)
1 tsp Smoked Paprika ($0.15)
Salt and Black Pepper to taste ($0.10)
Optional: Soy sauce or Hot sauce for serving ($0.50)

Instructions

Step 1: Seasoning the Chicken: Pat the chicken pieces dry with a paper towel. Place them in a large bowl and toss with one tablespoon of oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Ensure every piece is evenly coated. This dry rub creates a flavorful crust without the need for expensive marinades.
Step 2: Searing the Chicken: Heat a large skillet over medium-high heat with the remaining oil. Add the chicken in a single layer. Let it sear for 3 to 4 minutes per side until golden brown and cooked through. Once finished, remove the chicken from the pan and set it aside on a plate. The browned bits left in the pan will add extra flavor to your rice.
Step 3: Cooking the Rice: In the same skillet (or a separate pot), add your rinsed rice and the chicken broth. Bring the liquid to a boil, then reduce the heat to low. Cover the pan with a tight-fitting lid and simmer for 15 to 18 minutes. If using the same skillet, scrape the bottom to release the savory chicken drippings into the rice.
Step 4: Steaming the Broccoli: While the rice simmers, prepare the broccoli. You can steam the frozen broccoli in the microwave for 4 minutes or toss them into the rice pot during the last 5 minutes of cooking. Steaming them on top of the rice saves another pan and infuses the vegetables with the broth’s flavor.
Step 5: Porting and Storage: Divide the cooked rice evenly among four airtight meal prep containers. Top each bed of rice with a generous portion of the seared chicken and the steamed broccoli. Allow the food to cool slightly before sealing the lids. Store in the refrigerator for up to four days.

Cook Time: 40 minutes