Ingredients
Scale
- 1.5 lbs Boneless, skinless chicken thighs
- 2 cups Long-grain white or brown rice
- 1 lb Frozen broccoli florets (cheaper than fresh)
- 2 tbsp Olive oil or vegetable oil
- 1 tbsp Garlic powder
- 1 tbsp Onion powder
- 1 tsp Smoked paprika
- Salt and black pepper to taste
- Optional: Dried oregano or red pepper flakes
Instructions
- Start by preheating your oven to 400°F (200°C). While the oven warms up, pat your chicken thighs dry with a paper towel. Drying the meat is essential for achieving a good sear and preventing the chicken from steaming. In a large bowl, toss the chicken thighs with olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Ensure every piece is evenly coated in the spice mixture. Meanwhile, start your rice on the stovetop or in a rice cooker according to the package instructions.
- Arrange the seasoned chicken thighs on one half of a large sheet pan. On the other half, spread out your frozen broccoli florets. Drizzle the broccoli with a tiny bit of oil and a pinch of salt. Place the pan in the oven and bake for 20 to 25 minutes. Use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F. The broccoli should be tender with slightly charred edges. If you prefer your chicken extra crispy, you can broil it for the final 2 minutes.
- Once the chicken has rested for 5 minutes (this keeps the juices inside), slice the thighs into bite-sized strips. Lay out four meal prep containers. Evenly distribute the cooked rice among the containers, followed by a portion of the roasted broccoli. Place the sliced chicken on top. Let the meals cool to room temperature before sealing the lids. This prevents steam from making the rice soggy and ensures your meal prep stays fresh for days.
- Cook Time: 40 minutes